Hope To Run Again Before End Of The Year

3.1 miles.

Splits: (1) 7:32  (2) 7:15  (1.1) 7:37

Total:  22:24 (7:14 avg.)

Thigh pain was hardly noticeable.  But cardio has suffered from so much time off.  Legs got tired as well.  Go back to doctor tomorrow.

Swam 1000 yards - 18:34 - mix of freestyle and breaststroke - about 20 minutes before run.

8:00am - Swam 1000 yards - 18:53 - mix of breast and free.  Arms sore from past couple of days.

8:30pm - 5K - (1&2) - 14:47 - (1.1) - 7:38  Total - 22:25 (7:14 avg.)

Been awhile since I ran in the dark.  I always feel faster than my watch shows.  Lost track of where I was and missed my first mile split.  Time was only a second slower than yesterday.  Thigh pain was "there" but not to the point it was altering my form.  Two days in a row with less pain.  I hope this continues.  The doctor believes it is a quad strain.  Less running, but not stopping,  and more time is his suggestion for healing.

Pushed mowed my yard today for about 2 hours and walked 30 minutes with wife and kids.  The high temp. today was about 86.  Thought about taking off my shirt until I realized how big my tummy has gotten.  I have gained 11 pounds since last November.  10 on my gut, and 1 on my face it looks like.  So I decided to add some push ups and crunches to my daily routine.  I had done this for about 8 months last year, then just stopped doing them.

I did 5 sets of pushups and crunches with 1 set being 10 pushups, then 10 crunches.  30 sec. rest in between each.  Arms felt rubbery and abs burned when I was finished.

Played outside with the kids all day and my leg hurt the whole time.  Went for a 30 minute wallk with the family and was planning to run afterwards.  But by the time the walk was over and from pushing a stroller I changed my mind.  The leg still hurt and I figured I would rest it.  But I was able to get in 4 runs for the week so I do not feel to guilty.

I also planned to do 50 pushups and crunches in the evening. But I had to lay down with Justin to help him fall asleep.  It worked for both of us.  I woke up about 10pm and went to bed.

Woke up and felt bad about sleeping instead of doing the pushups and crunches.  So I did 50 of each.  And I cannot believe how sore I am from the ones I did on Friday.  My chest muscles are hurting.

Playing with the kids outside my leg still had pain.  I took a motrin pill about 5pm.  Decided to run 6.2 miles later in the evening (7:40pm).  As I started the run the leg felt fine.  Probably the drugs.  After 4 miles I changed my mind and decided to turn around and run another 4 to equal 8.  Ended up finishing in 59:47.  My splits were: 7:31, 7:39, 7:42, 7:31, 7:20, 7:29, 7:17, 7:16. (7:28 avg.)

I was hurting all over the last 2 miles.  Form was breaking down and looked like a flailing idiot the last 1/2 mile.  I will be sore fromt this and hope I did to strain my quad any more than it already is.

Also did 50 pushups and 50 crunches in the evening.

Afternoon -

Swam 1000 yards - 18:54 - mix of breast and free.

Rode the Airdyne - 10 miles - 33:37 - 5 mile splits - 17:07 & 16:30.  Used legs only, no arms.

Evening -

Ran 5 miles.  Legs were tired form yesterday's run and today's Airdyne ride.  Sore too.

I need to stop being lazy and get my bike out of the basement.  I am wasting these good weather days by riding inside.

50 pushups & 50 crunches - soreness from these is just about gone.  Wish I had never stopped doing them in the first place.

Afternoon -

I know this is a running blog, but today I had a big PR in my swimming.  The workout I do the most is 1000 yards alternating 100 free and 100 breast.  Over the past couple of weeks I have still been doing a 1000, but mixing up the strokes and effort a little. Here is today's results versus my previous best.  (25 yard pool)

March 27, 2007	January 26, 2007
1:27:97 fr	1:30:44 fr
2:02:67 br	2:05::42 br
1:36:53 fr	1:37:54 fr
2:00:19 br	2:01:23 br
1:34:53 fr	1:36:80 fr
1:59:23 br	2:01:47 br
1:35:52 fr	1:38:32 fr
1:59:61 br	2:01:11 br
1:36:70 fr	1:37:88 fr
1:56:79 br	1:52:63 br
17:49:74 / 1:46:97 avg. per 100 yds.	18:02:84 / 1:48:29 avg. per 100 yds.

I know I am no Mark Spitz, or today its Michael Phelps, but I am still pleased with the improvement.

Airdyne - 6.2 miles - legs only, no arms - 20:49 - (3.1) 10:29  (6.2) 10:20

Evening -

4 miles - 30:25 - Splits: 8:17, 7:21, 7:18, 7:29 - 7:36 avg.

Started slow.  Legs felt very heavy and tired.  Tried to run faster middle 2 miles.  Slowed a little on 4th mile.  Quad pain has been the same since last week.  It has not gotten worse with the increase in running.

Walked 30 min. with the family.

Needed to start getting ready for work and had forgotten push ups and crunches.  So I did 25 of each.

Midnight Shift - 12am to 8am - I cannot put into words how much I dislike this shift.

4:30am - Slow walk - 35min. - Checking buildings.  Helped stretch out my legs.  They were a little stiff from sitting in the car so long.

Had court in the morning after work.  Did not get to sleep until 12pm.  That makes 26 hours awake before finally going to sleep.  When I woke up my leg hurt more than it had in a few days.  With only 5 hours of sleep and the leg pain I decided not to do any workouts.

Evening - 30 min. walk with family.

50 pushups and 50 crunches.

Afternoon -

1000 yards swimming - 18:44 - mix of free and breast.

Evening -

4 miles - 29:06 - 7:33, 7:13, 7:22, 6:58 - Outside of left thigh and groin pain.  I think the groin is hurting because I may be changing my form from the outside thigh pain.

It was nice last week to be mostly pain free.  I probably have done more than I should earlier this week.  Some more rest seems to be what helps relieve the pain the most.

50 pushups and 50 crunches

I took the last four days off from running.  I was planning on a full week off.  But last night I had a dream, which I can only remember a second or two of.  I was running, somewhere, a very easy pace.  But most importantly there was no pain.  So that is what I did tonight.  I ran so slow I need to remove the word "fast" from this blog.  But I did not hurt, except a little over the last 1/4 mile.  I may skip a day and try this again.  All depends on the leg though.

Also, while I have never experienced Utah's inversion, the pollen here has been awful this week.  While running tonight I could see it blowing under the streetlights.  It looked like a fine powdery snow.  I do not think it had any effect except for dry and itchy eyes when I was done.

Afternoon -

1000 yards swimming - 19:11 - mix of breast, back, and free.

7 miles on bike - 26:30 - rode to the pool and back

Evening - 3.1 miles - 8:39(1), 8:28(1), 8:33(1.1) - 25:40 (8:17 avg.)

Swim - 500 yards - 9:41 - mix of breast and free

Cut my swimming short because I decided to run a few miles on the treadmill.  But after a 1/2 mile my leg started to ache.  I decided to stop.  One problem I am having is once it just starts to have little or no pain,  I run  a few times then it all comes back.  I need to rest more run less I guess.

I am also going to make another appointment, but with a different doctor.  There is a new orthopedic in town who is supposed to have a background in sports med.

Pool was being used by some kids from a school.  So I decided to jump on the treadmill.  Ran 4 miles.  Leg did begin to ache over last mile.  Also the 7:00 mile in the middle was difficult for me.  Everyday my fitness suffers.  I made an appointment with a new doctor.  But he only works in our town 2 weeks a month.  So have to wait 15 days until I see him.

Treadmill - 4 miles - (1.5) 11:15, (1) 7:00, (1.5) 11:15 - (4) 29:30

6.2 - 46:26 - 7:29 avg.

Splits - 7:40, 7:43, 7:11, 6:59, 8:01, 7:26, 1:26 (.2)

I walked about 200 yards after I was done.  Then I was going to jog home.  Three steps into it my leg really hurt bad.  Ice and Ibuprofen, then go to work 4 to 12 shift.  I am sure it will stiffen up riding in the car tonight.

My cardio felt a little better on this run.  Of course my leg still hurt.  It does feel better after a mile or so.  But it never quite goes away.  I have noticed something after my last two runs that I am not sure about.  My left foot is scraping the inside of my ankle on my right leg.  It was tender after Friday's run, and had a spot of blood after todays.  It is my left quad that is hurting.  I have been feeling my form has changed due to this.  My right calf is usually tight lately after running as well.  I might have to start wearing a band-aid on my ankle or I will end up looking like Curt Schilling of the Redsox a few years ago.

5 miles - 36:57 - (1) 7:48, (2) 14:39, (1) 7:23, (1) 7:06 - 7:23 avg.

I forgot to get my split at the 2 mile mark.  But I would guess it was close to my mile 1 pace and my 3rd mile was a bit faster.

I just wanted to average around 7:30 today and did not intend to pick it up so much over the last mile.  For as long as I can remember, at least in recent years, I have always ran faster splits on the back end of my workouts.  After reading some blogs and getting good feedback I need to try working harder in the middle of my workouts and relaxing in the beginning and end.

And finally, I passed my my Dad in my 1st and 4th miles.  He was out for his daily walk.  On the 4th mile he commented "don't hurt yourself."  He knows about my leg and he may have seen something in my form.  But this is definitely not what he would have said in my high school years.  Back then one of his favorite quotes was from Rocky IV.  "No Pain, No Pain."

Happy Easter !

Went to the pool and forgot schools were out for Spring Break.  Too many teenagers, mommies, and kiddies to swim today.  I really wanted to get in a swim since I have not been since Wednesday.  But this gives more time for my swimmer's ear to go away.

Went ahead and got on the treadmill.  Was going to do 4miles at an 8:00 pace, but the leg was hurting bad.  I stopped at 2.  Got on the Airdyne for 38 seconds and realized this was causing pain too.  I did not want to give my leg any other reasons to hurt.  So I stopped.  This is the first time pedaling has hurt.  It might only be because I just got off the treadmill.  But I'm guessing some of the same thigh muscles that hurt when running are used in pedaling.  Will go to the pool earlier tomorrow.  Maybe a nice relaxing walk too.

No Run Today - leg hurt while walking normally so I will not push it.

So instead I swam with both more effort and distance than usual.  I tried throwing in some intervals with a short rest in between.  I had not done any workouts like this in about a year when I was training for the triathlon.  Arms and legs felt a little burn at times.  And sometimes it just did not seem to be enough oxygen in the building to satisfy my lungs I was breathing so hard.  I am happy with my effort, but would rather be running.

2000 yards (1.13 mile) - 37:20:31 total

500 - (250 fr / 250 br) - warm up - 10:22:61

5 X 100 I.M. - 60 sec. rest in between - 1:41:78, 1:43:08, 139:43, 1:38:67, 1:36:16

2 X 50 butterfly - 60 sec. rest in between - 45:02, 45:12

2 X 50 backstroke - 30 sec. rest in between - 56:65, 57:45

2 X 50 breaststroke - 30 sec. rest in between - 55:30, 52:49

2 X 50 freesstyle - 30 sec. rest in between - 39:01, 34:79

600 - (200fr/200br/200fr) - cool down - 12:12:75

The butterfly's were tough on me the second 25 yds of each.  Barely could raise my arms out of the water.  And my form in backstroke is still as bad as it always has been.  My last 50 free interval I went all out.  I wish I could find my times from last year to compare it too.

Swimming - 1000 yards - 16:57:02 total

300 - free - 5:13:59

2 X 100 i.m. - 1:37:15, 1:34:49 - 60 sec. rest in between

2 X 50 breast - 50:70, 48:97 - 30 sec. rest in between

2 X 50 free - 35:25, 34:97 - 30 sec. rest in between

300 - 100fr/100br/100fr - 5:41:90

A lot of teenagers in the pool.  Water was choppy......for a pool.

Run - 5 miles - 38:31

Splits - 8:20, 7:59, 7:27, 7:32, 7:13

Took 1st mile slow and easy.  Leg was feeling ok on the 2nd mile so I decided I could pick up the pace.  I thought I felt good the last 3 miles.  But when I got home my wife said she drove right by me and I did not see her.  She said I did not  look to good.  Oh well, we cannot always look pretty while working out.

I think I get in a rut with my pace.  I started slow on purpose, but even when I tried to pick up the pace it seemed hard for me to get going.  Not sure if this means anything or just mental.

Felt my foot kick my ankle a couple of times.  But this time it did not break open the scab that is there from my last two runs.

Leg hurt this morning.  Could not go to the pool today, too many other things to do.  I push mowed the grass today for a little over 2 hours.  Leg hurt some.  I did try to run, but after .25 I knew there was some "real" pain.  Looks like I can run without pain with 1 or 2 days rest between runs.  After my race on the 21st, there will be some much needed time off.  But not too much time off....I hope.

Got a comment from Sasha telling me to slow down while my leg heals, actually it was the 2nd time he told me.  Today I figured I would really take it easier.  Running slower did not make my leg hurt nearly as bad.  Of course this is common sense and I do not know why I have always tried to push every run.  I did read his comment at work this afternoon and thought he said run about an 8:10 pace.  But when I checked later he had said 8:30. So I still messed up a little.

I was planning to go 6 miles at 8:10.  The leg and I were holding up good.  So at the 4 mile mark I turned around and decided to make it an 8 mile run.

My splits were - 8:16, 8:06, 8:02, 7:50, 7:35, 7:47, 7:45, 7:52 - 1:03:16 - 7:54 avg.

The 4th mile is a downhill grade and when I turned around I had to go uphill.  I felt like I gave more effort on this mile (5).  At 6 miles I felt good and was glad I decided to go 8.  But on the 7th it all changed.  This has more hills than the other miles.  At the end of 7 I was only a short walk form my house, and strongly considered stopping.  But I pushed on.  When I was done I was both mentally and physically tired.  But the good news is leg pain was not that bad.

I had read an earlier post from Sasha talking about needing more sleep.  I cannot speak as well on the science of this like he can, but I too have the same problem.  I work a swing shift schedule.  Basically it is 7 days in a row, with a couple days of and a long weekend each month.  Our shifts are 12am-8am, 4pm-12am, then 8am-4pm.  When switching to and from the Midnight shifts my body has a hard time adjusting.  Upset stomachs, poor sleeping, change in appetite, and sometimes diarrhea.  My swimming and running workouts always seem more difficult the first couple of days during a transition.  But more sleep is the key.  The more I get on my off days, the better I feel when I start a new week.

Ugh.  Stomach virus.  Feel bad.  Missed work.  No workout today.  Ughhh.

Stomach virus is gone !  It passed through very quickly.  Appetite was back to normal.  Maybe a little weakness, but not too much.

Today it was very windy and rainy.  Ran 4 miles at a good pace.  I am tired of complaining about my "slow" pace lately.  The fact is with limited running due to my hurt leg, this is really about all I can do.  But I WILL get better.  I will still mention how my leg feels just as way to keep a record of it.  Hopefully it will not be too long before I never mention it again.

4 miles - 31:15 - 8:17, 7:52, 7:57, 7:09 - 7:48 avg.

I absolutely did not intend on picking it up on the last mile.  I was thinking about an upcoming race.  I plan on just using it as a training run.  But I was wondering what I would do, or be able to do, if I was near a group of people on the last mile.  Would I be able to stay with them?  Pass them ? Let them go ?  Then the run was over and I was suprised to see a 7:09 on the last mile.  This was done without any extra effort.

It probably sounds silly to the runners in more competitive areas, but the last 5K run around here was won with a 21 something.  This race is a first time run.  If only locals show up it will probably be the same results.  It is hard to tell how many, if any, others come from other places.  I guess I will just see how things go and hope my leg lets me run well.

I had told myself to stop making this Scott's Complaining Blog and had high hopes of good workouts today.  My leg was hurting while walking all day.  So I already knew I may I have to skip my run.  But I was happy to go to the pool since I had not been in several days.  Swimming felt fine until a little after the midway point of the workout.  I got a cramp in the arch of my right foot.  It lasted less than a minute and I was able to resume.  Then on the last 25 yards I got a bad toe cramp in my right foot.  I tried to massage it away while in the pool.   But I could see where my toes had spread out similiar to the Vulcan hand signal for "Live Long and Prosper."  Then when I hopped onto the side of the pool my left calf cramped up.  It only lasted about 30 seconds or so, but it really hurt.  Now it is still a little tender to the touch. 

So instead of running I walked on the treadmill for about 10 minutes then went home.  I am guessing the cramps are from some dehydration ffrom the stomach virus.  I spent almost all day in court and did not intake any fluids.  And my urine is still dark.

Anyway, it still felt good to swim again, and I should be able to run tomorrow.  Alternating days has been working well for my leg.  So I am really not complaining, just telling it like it is.

1000 yards - 18:19:02

300 - 5:27:00 - 100fr, 100br, 100fr

4x100 I.M. - 60 sec. rest in between - 1:39:83, 1:39:62, 1:37:94, 1:33:79 - about 2 min. rest on last one because of cramp.

300 - 6:20:84 - 100fr, 100br, 100fr - last 25 was floating on back massaging foot cramp.

Swam 1000 yards - 19:35 - easy - mix of breast and free - continuous

Low energy today and leg had a little more pain than I expected after a day off from running.  But even when not feeling very energetic I still had times I was happy with.  I had a strong deisre to take a nap after my run, but unfornately I could not.  Had to help out with the normal duties around the house.  Watch American Idol and Deadliest Catch.  Post to the blog.  And now finally, I will get some sleep.

6.2 - 48:48 - 7:52 avg.

7:56, 8:02, 8:01, 7:45, 7:55, 7:37, 1:32(.2)

Almost time to leave work and go home.  I was just looking around on YouTube and saw a great clip of Billy Mills 10,000 gold medal race from the 1964 Olympics.  What a phenomenal kick he had at the end of that race.  Here is the link: http://www.youtube.com/watch?v=WhTtVlgTa_g

There were a lot of clips of record performances in track and field.  They were fun to look at.

 Swim - 1000 yards - 18:43

5x200 - free, breast, free, breast, free - continuous

Swimming felt good today.

This is my last run before my race on Saturday.  Then I will take off about 7 - 10 days before thinking about running again.  Not sure if the leg will heal in that amount of time or not.  But I would think I could start with some 2 or 3 mile easy runs by then.  We will see.

Today's run felt good.  The leg pain was not as bad as I expected since this was the second day  in a row of running.  Maybe I am just used to it hurting.  I picked it up some on the last mile.  Partly to see if I could, and also knew this would be it for awhile.

4 miles - 7:51, 7:29, 7:25, 6:51 - 29:26 - 7:24 avg.

Leg hurt while walking.  Had a noticeable limp.  Hurt getting in and out of the car over and over again.

Swim - 1600 yards- 29:31:68

400 - 200fr/200br

4x100 - I.M.

200 - 100fr/100br

2 x 25 - of each stroke

400 - 200fr/200br

Swim - 1000 yards - 19:05 - mix of free and breast

Treaded water for 5 minutes at the end of the swim.  I used a running motion for my legs.  It is hard for me to stay afloat when treading like this.  But I my legs felt like they were getting a workout.  I might try this some more next week for a longer period of time.  But I would do better if I had a snorkle to keep me from holding my head up.

Going to the doctor for me leg in just a few minutes.  I have no idea what to expect from him.

I knew things would be interesting when a guy in blue jeans led the first 250 yards or so.  You gotta love races in small rural towns.

This was the first time this race was held and about 30 people showed up.  Only 10 or 12 were runners.  I planned on taking it easy because of my leg, but after the first half mile the pain went away.  I was unfamiliar with the course and as there were no mile markers, I did not have a good feel of my pace.  The guy in front of me was out of sight.  He won with an 18:43.  And there was no one behind me for as far as I could see.  This course was more hilly than what I was used to.  But I was pleased with my effort.  The course measured a little long at 3.22 miles.  I finished with a 22:23 - 6:57 avg.

And something else you do not usually see at races, no one used a stopwatch to time the event.  When I checked the list of final times here is what mine showed 8:22:23.  When I asked about it, the race director said he started the race at exactly 8am on his watch and just wrote down what the actual time was when people finished.  But I did thank him for putting on the event and told him I hoped for more local races.

Now for the bad news.  I went to an orthopedic doctor on Friday.  He believes I might have a stress fracture in my femur.  A x-ray did not show anything, but he wants to do a bone scan to be sure.  When I got home I Googled this and found some forums where people had the same thing.  Their descriptions of the pain were almost exactly like mine.  I had never considered this type of injury.  I was thinking it was muscular.  I mean how can a bone as big and strong as the femur have a stress fracture?  Recovery seems to be at least 6 weeks of no running.  Of course until I get the bone scan I cannot say for sure if that is what it is.  I really hope not.

If anyone has any experience with a stress fracture of the femur I would love to hear about it.

Swim & Aqua Jogging

I am not sure if I am doing the aqua jogging correctly or not, but I gave an honest effort.  I just move my legs in a running form and use my arms in a treading form.  While I can feel the resistance on my legs, the hardest part is keeping my head above water.  My arms may have been more tired than my legs.  I have ordered a belt to help me float.  I believe I will go with the belt, no belt, intermittently.  I think my heart rate will be higher when I do not use the belt.

200 - 100fr/100br - before and after each aqua jog

5x6:00 of aqua jogging

4x100 i.m.

400 - 200fr/200br

30 minutes of aqua jogging and 2000 yards (1.13 miles) of swimming in 37:03.

 Anyone out there use an elliptical trainer?  I have never tried one, but the gym I go to has one.  I might try it.  But I am going to wait at least 2 weeks before any type of running.  Except for the aqua jogging, of course.

2

Worked Midnight Shift last night, and will have tonight off.  My sleep is so screwed up right now.  I slept from 10am to 3pm today after being awake for about 25 hours.  I felt pretty good though on the workout.  But I had to cut it a little short because I had to get home before the wife and kids.

1200 yards - 22:12

Swam 200yds (100fr/100br) before and after each aqua jog.

5x6:00 (30min.) of aqua jogging, no belt.

My sleep will be messed up until next Monday.  After being off tonight, the next 5 are all Midnights.

3

I was a little discouraged today.  I have not run since Saturday, but the pain in my leg still feels the same.  It usually would decrease after one or two days off from running.  Also the inside of my right ankle has been hurting since the race.  I figured I was kicking it again and it was just bruised.  But yesterday and today it has been swollen.  I hope I have not caused another injury while compensating for the other one.  But if I did, at least I am taking enough time off to heal them all.  I hope.

Another day in the pool.  When I was leaving the house, I was surprised to see that the UPS guy had been here.  He brought my floaty belt for the aqua jogging.  It is not an actual belt for aqua jogging.  But it does provide enough buoyancy to relieve some of the effort my arms used to keep me above water.  I was able to concentrate more on my running form.  My stride was longer and less choppy than before.  It felt more like real running than treading water.

2000 yards swimming - 36:09

5x6:00 aqua jogging

Mixed in swimming in between aqua jogging.

4

Worked Midnight shift last night, and did not feel like working out at all when I woke up this afternoon.  But I went to the pool anyway.  I warmed up with 250 yards.  Then aqua jogged for 45 minutes.  Then a 250 cooldown.  This is the longest aqua jog session I had done at one time.  It was boring.  Then I ran out of time and had to hurry home.  Unfortunately I left my towel there.  So I had to shake like a dog, then drip dry.

I am curious though.  My heart rate goes higher with swimming more than the aqua jogging.  But I am using my leg muscles in a running way when jogging in the water.  I wonder which is better for my overall fitness while I am recovering.  Or should I just keep mixing the two together like I have been.

250 - 150fr/100br

45 minutes aqua jogging - with belt

250 - 150fr/100br

500 yards total for the day - 9:04

5

Had to work over an extra two hours and got to bed late.  When my alarm went off, I had only slept 5 1/2 hours.  Knew that would not be enough to carry me through the next night, so I went back to sleep.  No workout today, but I get in trouble when I fall asleep at work.

The pool is too crowded on the weekends to swim.  And I did no workout yesterday.  Since my quad injury I had been purposely staying away from my bike just in case it was muscular.  And when the doctor said it may be a stress fracture I still was unsure about riding.  Now it has been seven days since my last run.  The pain hurts the same as it did when I was running.  So one week down and no change in the way it feels.  Feeling guilty about missing two days in a row I decided to do an easy ride.  My cycling skills are terrible.  I do not sit very aerodynamically and my pedaling technique, going by the things I have read, is not correct.  But I have always rode my bike for enjoyment and as a another way to help my running.  Usually I ride for only 30 minutes to an hour.  So on today's ride I knew I would take it easier than normal.  I stayed seated for the whole ride so as not to put anymore stress on the leg.  I also relaxed on the uphills.  I gave a little more on the flats and downhills.  

8 miles - 28:18  - out and back course

Interesting that both 4 mile splits were 14:09.  I never looked at my watch until the ride was over.  

Yeah, last night was my last Midnight.  Well at least until next month.  But  I always need a couple of days to adjust back to living like normal people, sleeping nights instead of days.  My workouts usually feel crappy during these days.  Got to bed around 9am and woke up at 2pm.  I could tell right away in the pool my energy was low.  About midway throught the swim workout I got a foot cramp.  Walked on the deck for about a minute  and it went away.  By the last 200 both feet and calves felt like they could cramp everytime I pushed of the wall when I made a turn.  Rode my bike again today.  Went a little further this time.  But the lack of sleep, wind, and 87 degree heat made it harder.  Went for 25 minute walk with the family in the evening.  Barely a limp nowadays.  Bone scan on the leg  tomorrow.  Nervous about that.

Swim - 1200 yards - 21:53 - mix of breast and free.  Swam 200yds before and after each aqua jog.

Aqua Jogging - 5x6:00 - with belt

Cycling - 12.4 miles - 45:30

Swam and rode my bike in the morning.  Wanted to beat the heat.  But it was still 84 at 11:45 when I headed out the house on my bike.  My lack of riding time is showing.  This is the third day in a row, and the legs felt tired.  But I have always enjoyed the bike, and may just take it a little easier tomorrow. 

Got my bone scan today.  After the scanner passed my head I could see the image on a screen as it moved along.  Outside of the normal bones only two things stood out to my untrained eye.  The first was a bright white spot where they injected the radioactive stuff.  And the second was a white spot at the midpoint of my left femur !  That is exactly where it has been hurting.  When the tech came in after the scan, she immediately said, "looks like something is going on in your left leg."  I am not sure why I was excited to see "something."  Maybe I am just glad it is something I can finally have diagnosed.  But now I am worried.  What if it somthing more serious than a stress fracture?  I go to the orthopedic Thursday, so hopefully it will not be too bad.

Swim - 1000 yards - 19:04 - continuous - mix of br & fr

15 minutes aqua jogging - with belt

Bike - 12.48 miles - 44:22

Swim, aqua jog, and bike today.  Swam 1000 yards continuous while alternating between freestyle and breaststoke every 100 yards.  Swam with much greater effort than I had in awhile.  Followed by 15 minutes of aqua jogging with the belt.  I noticed my stride length had shortened and got a bit choppy after about 10 minutes.  So I purposely stretched out my stride as far as I could.  Immediately I could feel the burn in my quads.  I was surprised how much harder this was.   I could never stretch my stride like that on land.  I kept this up for the final 5 minutes.  I will do this more often.  When I got on my bike it was 89 out.  When I finished it was 92.  My legs needed a little rest, so I took it easy.  Also I need to watch my fluid intake. I can tell I need to drink more than I have been in this hot weather.  Go to the doctor tomorrow.  Hopefully he will know what the "white spot" on my leg from the bone scan is.

Swim - 1000 yards - 17:52

Aqua Jog - 15 minutes - with belt

Bike - 10.20 miles - 37:27

Went to the pool for a quick swim.  Then had to hurry off to the doctor.  He confirmed the "white spot" on my bone scan was a stress fracture.  It is near the midpoint of the femur.  He wants to see me again in three weeks.  Then he said do no physical activity until then.  I thought he meant only running.  But he said no to aqua jogging, swimming, and cycling.  I could not believe this.  I do not think I will stop the swimming and aqua jogging though.  I may cycle a little less.  The pain has virtually gone away.  Only when I need to walk real fast do I feel it now.  And I have jogged or run for any reason in about 12 days.  His final words were a warning that a stress fracture could develop into a total fracture.  Like I said, I just cannot see swimming and aqua jogging doing that.  Not sure about the cycling though.

Swim

1000 yards free - 18:38

200 yards breast - 4:23

Well now that the shock of being told to do no physical exercise has set in, I have rethought my earlier reaction.  I have a choice.  No workouts for three weeks or a possible broken leg.  So I have decided to cut out the cycling and aqua jogging all together.  I will still swim, but with a very reduced effort.  I will swim so slow, it will look like I am floating.  I will just do this for longer periods of time.  I hope this is not a bad idea.  I also need to be careful when playing ball, tag, or other games with the kids in the yard.  As for work, I hope there are no foot pursuits.  Everybody expects me to at least give a good chase since I run all the time.

I am really bummed now.

Tried my best not disobey the doctor's orders.  I gave an honest effort not to use my left leg while swimming. It threw off my rhythm a little and was harder on my arms.  I swam some, then rested some.  Mostly freestyle.  I swam a little breast and back with one leg, but my form was too bad to do more.  No sense even trying butterfly without a two leg kick.  After swimming I tried a Schwinn WindJammer machine.  It is like a bicycle for your arms.  I did not like it, and after six minutes the left hand "pedal" broke off.  So then I got on the Schwinn AirDyne.  I used arms only on this for 15 minutes.  It showed I arm pedaled 3.1 miles.

Swim - 1000 yards - 18:34

My frustration with my injury is growing.  Today the pool was being cleaned when I went.  They also added "a bunch" of chemicals.  I was told it would reopen in the late afternoon.  But with me working 4 to 12 no chance of swimming today.

So I got on the AirDyne for 30 minutes.  Arms only.  6.2 miles. More boring than aqua jogging.  Got home and did 100 pushups and 100 crunches.  I did 4x25 of each, with about 4 minutes of rest in between. It took about 15 minutes total to complete.  Hopefully I can work down to no rest in between.  But that may take some time to get to.

I never imagined how difficult it would be to find exercises that keep up my cardio fitness without using my legs.

Worked my arms only on the AirDyne for 15 minutes (3.1 miles).  Then jumped in the pool.  Used my leg more than the doctor would approve, but a lot less than when swimming normally.  I am having to swim all freestyle to keep minimal "stress" on my leg.  Doing only one stroke, arms only AirDyne, and pushups has made my arms sore and tired.

Swim - 1100 yards - 18:13:12

500 - 9:00:46

4x50 - 30 sec. rest in between - 41:10, 40:89, 40:51, 39:06

4x25 - 15 sec. rest in between - 17:50, 18:56, 17:91, 17:64

300 - 5:19:49

Update - May 10

Messed up when adding totals.  Swam 1100 yards.  The warmup was 500, not 400.

Swim - 1000 yards - 15:41:31 - Freestyle

400 - 6:55.43

4x50 - 30 sec. rest - 36.72, 37.56, 38.53, 37.73

4x25 - 15 sec. rest - 16.60, 17.76, 16.56, 16.56

300 - 5:07.86

Arms were tired afterwards.  Also push mowed the yard today for a couple of hours.  I do not have a fancy mower that is self propelled.  So far this is the only thing to make me sweat all week.

100 pushups & crunches

Working dayshift now.  After work went to the pool.  Did not have a lot of time because I had to meet the family at a strawberry patch.  Arms were weary after swim.

Swim - 1000 yards - freestyle - continuous

100 - 1:37.53

200 - 1:49.95

300 - 1:50.39

400 - 1:49.36

500 - 1:50.04 - 8:57.27

600 - 1:49.82

700 - 1:47.76

800 - 1:48.88

900 - 1:48.75

1000 - 1:43.26

Total - 17:55.74

And the strawberries were delicious !

Swam today as usual.  After having two days off my arms felt refreshed.  I have been bad with my pushups and crunches.  Missed the last three days.  But over the weekend a friend of mine said in the military they did a reverse pyramid with the pushups.  They started at 10 and counted down with only a few seconds of rest in between.  Since I was not sure about a few seconds, I waited five.  My arms were shaking by 4 and on down.  Even typing now they have that same feeling.  Forgot to mention I had already done fifty before the pyramid.  One week until next doctor appointment.  Hopefully biking and aqua jogging is allowed.  Running is still in the distant future I believe.

Had more cramps in my right calf and right foot today.  Seemed to happen shortly after pushing off the wall on turns.  Not sure why this seems to be happening more and more often.  I wonder if my poor diet contributes to the cramping.

Swim - 1500 yards - 24:50.88

500 - 8:49.67

2x100 - 60 sec. rest - 1:28.99, 1:26.31

4x50 - 30 sec. rest - 39:31, 38:76, 39:68, 39:42

4x25 - 15 sec. rest - 16:89, 17:85, 17:58, 17:09

500 - 9:19.33

Swam 1 mile today, without stopping.  I have not done this distance without taking a short break in a long time.  Arms were tired when done, but I felt good overall.

Swim - 1 mile - 32:09 - freestyle

1000 yards - alternate 100 free and 100 breast - 19:03.20

100 free - 1:38.57

Went on a four day trip to the Outer Banks of North Carolina with my wife.  We left the kids with the Grandparents.  We used the bikes from the inn we stayed at and took a "very" casual ride.  We toured the sights of Manteo.  This is on Roanoke Island.  The first colonists came here from England.  But they disappeared.

8.42 miles - 1:12:58

2500 yards - 800fr/400br/800fr/400br/100fr - about 1 1/2 - 2 minutes rest in between

46:46.39

Most I have ever swam in one day.  Except for when I was on the swim team as a kid.  I know we practiced for an hour to an hour and a half each day.  But I have no idea how far we swam each practice.  I can tell my swimming fitness is getting better, but I still would rather be running.

1000 yards - alternate 100 fr/100 br - 17:52.80

Swam hard.  Did not have a lot of time to train today.  Had a doctor appointment.  He asked how the leg felt.  I said fine, since I am not doing anything but swimming.  He said 5 more weeks of no weight bearing exercises.  So swimming, aqua jogging, push ups, and crunches are all I can do for now.

10 minutes aqua jogging

1000 yards free - 17:40.37

10 minutes of aqua jogging

I actually missed not being able to aqua jog for the last three weeks.  It felt good to "run" again.  Just doing the motions of running is better than none at all I guess.  My quads burned right away during the first set.  No burn on the second.

10 minutes aqua jogging

200fr/100br/200fr/100br - continuos

10 minutes aqua jogging

200 br/fr mix

21:55 total swim time

Same as yesterday.  Felt a little tired, so I slowed a little and concentrated on my form.

10 minutes aqua jogging

200fr/100br/200fr/100br - continuos

10 minutes aqua jogging

200 br/fr mix

22:05 total swim time.

Midnight shift is starting to wear on me now.  Only a few more nights !

I have decided I will not swim less than 1 mile for each swim.  I usually can only swim on the week days, so I should have at least 5 miles for the week.  This will be more than I am used to, but I can do it.

2000 yards - 37:56.02

600 free/300breast/600free/300breast

200 free & breast mix

Ugh !

Felt bad before, during, and after swim.  This is my hardest day to readjust from working Midnights.  I was hoping I would feel better as I went along but it did not happen.  I am glad I got my mile in though.

1800 yards - 35:35.09

500free/200breast/500free/200breast

400  alternate 100's - free & breast

Another good swim today.  I miss running.  By the time I can go again, it will be like starting from scratch.  And even though my running fitness will be down, my overall all fitness will not have suffered as much.

2000 yards - 37:09.02

1000 free

300 breast

700 alternate 100fr/100br

Still meeting my goal of at least 1 mile per day of swimming.  Tomorrow is the last day of the week for me.  Too crowded on the weekends to even try.  My arms do not feel sore before a workout, but after a couple of laps I can feel them.  They do get a little better as I go along.  And most noticeably is my breathing.  I used to need to breath every stroke.  But for about 2 weeks now I have been making myself breath every 4 strokes for the entire workout.  This has been hard, but doable.  I really hope this makes a difference when I get to running again.

2100 yards - 39:16.75

500 free 200 breast

500 free 200 breast

500 free 200 breast

Did not take a break between strokes.  Swam continuous.  I am thinking about some type of interval workout.  I want to have some hard and medium efforts mixed in with my slow.

Some exciting track and field will be shown on national television this weekend and next.  I am especially excited about the mile run.  Both meets will have strong competitors running.

Swam 1800 yards today, which is 1.02 miles.  I really wanted to set a PR in this.  Considering the amount of swimming I had already done this week I was not sure how I would hold up.  Here are my previous bests over the years:

2002 - 42:16

2003 - 38:14

2004 - no record

2005 - 37:17

2006 - 32:21

2007 - 32:09 set on 5/15/2007

But today I beat them all !  Clocked in at 31:16.13

I have a harder time of finding a pace while swimming compared to running.  Based on my previous years it is easy to see that I really started to train harder in swimming and running in 2006.  Now if I could just get healthy enough to run again I would like to have these same improvements.

1800 yards free - 31:16

200 yards breast - 4:10

Well I got up this morning and decided if I hurried I could get to the pool before it got crowded.  So I was able to put in more laps than I had hoped for this week.  Different work schedules each week will not allow me to put in as much time each week.  But I am glad I am increasing my mileage. 

1800 yards - 400fr/200br x 3 - 33:51.22

100 yards free - 1:33.10

100 yards breast - 2:04.47

Tomorrow no swimming.  My arms will appreciate the rest.

ESPN2 11pm eastern - Reebox Grand Prix Track Meet, Sunday 1pm on CBS.  Should be some good running.

I cannot wait to see this race later today on CBS.

Flash Results, Inc.
                 Reebok Grand Prix - 6/2/2007                 
               Icahn Stadium -- New York City,NY              

Event 26  Men 1 Mile Run Reebok
===============================================================
World Record: W 3:43.13  7/7/1999    Hicham El Guerrouj, MAR  
    American: A 3:47.69  7/7/1982    Steve Scott, USA         
  All-Comers: C 3:49.92  5/27/2001   Hicham El Guerrouj, MAR  
    Name                    Year Team                    Finals
===============================================================
  1 Alan Webb                    USA                    3:52.94
  2 Bernard Lagat                USA                    3:53.88
  3 Craig Mottram                AUS                    3:54.54
  4 Nick Willis                  NZL                    3:55.09
  5 Suleiman Simotwo             KEN                    3:55.69
  6 Chris Lukezic                USA                    3:57.02
  7 Kevin Sullivan               CAN                    3:57.91
  8 Rob Myers                    USA                    3:59.36
  9 Nicholas Kemboi              KEN                    3:59.36
10 Ryan McKenzie                CAN                    4:02.98
11 Matt Centrowitz              USA                    4:03.40
12 Ming GU                      CHN                    4:05.79
13 Steve Slattery               USA                    4:09.41
-- Moise Joseph                 HAI                        DNF
-- Justus Koech                 KEN                        DNF
-- Dan Wilson                   USA                        DNF

Second time in two weeks I can say I have swam as far as I ever have in a day.  Went 3000 yards or 1.7 miles.  Swam 2400 non stop.  Then took about a three minute rest.  Then another 600.  I could tell I had used up all my energy whenI was done.  Came home and ate a banana and a plate of leftover pasta.  And with the rain yesterday, I get to watch a NASCAR race on a Monday. 

Total - 3000 yards - 56:31.95

2400 - 500fr/300br x 3 - 44:49.02

600 - 100fr/100br x 3 - 11:42.93

Took a little bit for me to get into the swim.  But felt good once I got going.

Total - 2500 yards - 46:13.63

1800 - 33:23.57 - 400fr/200br x 3

700 - 12:50.06 - alternate 100fr and 100 br

About halfway through I was getting arm weary.  So I changed things up a bit.  I usually do more free and less breast.  But I flipped flopped them.  So I got in 1300 free and 1200 breast.  Towards the end I could feel the different muscles that were being used from the breaststroke.  The pool is more and more crowded each day.  And with no designated lap lane it is tough.  People cannot always figure out that someone is working out in that lane on the far side of the pool.  I get tired I asking people for just a little time to get my swim in and then they can have the whole pool.  Dayshift starts Friday, So if I cannot swim in the evenings, I cannot workout at all.

2500 yards - 47:36.95

mix of free and breast

Swam the same workout as yesterday, but did it 58 seconds faster.  A few reasons for this.  One, I felt good.  Two, a couple of other people were swimming laps.  And the competitor in me had some "mini races" with them, of course  without their knowledge.  Third, the pool was going to close soon and I knew I had to hurry if I wanted to get the workout in.

2500 yards - 46:39.65

mix of free and breast

Dayshift starts tomorrow nad last for the next seven days.  I hope I can get some swims in.

1000 yards - 18:30 - mix of breast and free

Missed my swim yesterday.  Lucky to get one in today.  Swam less than an hour after eating hamburgers for dinner.  Lots of kids in the pool.  Left my watch at home.  Had to use a clock on the wall for time.  Had to keep count of laps in my head.  Felt ok, but rushed as well.

The last few days have been frustrating and stressful.  Work has gotten into the way of my workouts on Friday and Monday.  Luckily got a short one in on Saturday.  I am also having even more "sensations" in the area of my stress fracture.  I am very concerned it is not healing.  Though it does not hurt because I am not doing any weight bearing exercises.  In a few more weeks I will most likely get another bone scan then I will know for sure.

But I took out all those bad feelings on today's workout.  I was not concerned as much with my effort, but more into distance and length of time.  Got in 2 miles.  Most I have ever done at one time.  I did have a lot of twinges of cramping in my feet and calves.  I really feel  I could have done another 1/2 mile and maybe even a full mile.  Cardio felt good all the way to the end and so did the arms.  Alternating between free and breast every 100 yards helped the different muscles used get a short rest between the strokes.

3600 yards - 1hr 8 min 00 sec - alternate free and breast every 100 yards.

Check my watch with 100 breast to go, and saw 1:06:00.xx  Decided to go all out and get a 2 min flat or faster to make an even 1:08.  And I did just that !

Walking out to the car on the way to the pool I stepped on one of those green and black bumble bees.  Of course he paid me back for stepping on him by stinging my foot.  The very soft and tender arch to be exact.  It burned pretty quick after the sting.  I iced it for about five minutes and took an Ibuprofen.  Did not see a stinger and there was no swelling so I went to the pool.  Cannot even tell I was stung now. By the way, the bee seemed ok.  I saw him fly away.

Swam 3000 yards today.  Kind of faded towards the end.  Arms got tired.  Form brokedown.  Cardio was not bad though.  Swam a mix of free and breast.

3000 yards - 55:09.18 - free/breast mix

Pool closed due to cleaning.  Seems they have an algae problem.  Bummed about missing another workout.  But off from work tomorrow, and with a days rest should be able to get several laps in.

Not sure what was going on with me today, but I could not get my act together.  Had my daughter with me at the pool.  I kept checking to make sure she was ok, so I kept missing my lap count.  Also I could not get my breathing right.  It seemed like I had to constantly take a breath every stroke.  I stopped swimming and decided to give up.  After sitting out and playing with Emily for about 45 minutes I checked my watch.  Saw I had done 1200 yards.  So I decided to give it another go and did 600 more for a total of 1 mile for the day.  This also was a morning swim, versus the afternoon swims I had been doing the last week and a half.

1800 yards - 33:05.60

2500 yards - 46:20.07

Swam 2000 yards free.  Took about a minute break.  Then 500 yards breast.

46:02.63

Checked my splits and realized I set a new PR for swimming 1 mile when doing the 2000. 

31:58.40

Swam 1000 yards free.  Rested for about a minute.  Then 1500 yards alternating between free and breast every 100 yards.

2500 - 45:42

Pool got crowded.  Had to cut it short.  Not happy about it.

1800 yards - 34:28.79

Everything was going good.  People were staying out of my way.  Then calf cramps halted the workout.

1550 yards - 28:54.94

Went to the pool.  Forgot about the pool party this evening.  So many people, I just went home.  My doctor would not approve but I decided to ride my bike.

Where was my helmet ?  And gloves ?  Had to wipe off a few cobwebs from the frame.  Sprayed WD-40 all over.  Computer battery dead.  Luckily had a spare.  Could not find manual to edit the settings after the battery change.  Thanks to the Internet, downloaded a new one.  FINALLY got to use the Garmin 305 I got for my birthday in May.  I gave it a quick 10 minute charge.  Read the manual on the heart rate monitor.  Then left the house.

Gave a moderate effort, and the leg did not hurt.  Dropped my water bottle at 2.74 miles.  Stopped and picked it up.  No matter what I wanted to get in 1 hour.  Afterwards the leg was sore.  I would have felt better if both legs were sore.  Hopefully no further aggravation to the stress fracture.

Garmin and the computer were .05 miles different from one another.  I will use the computer since I always have for my logging.  Max heart rate was 174, and avg. was 156.  I have no idea what those numbers mean.  But its the first time I have ever been able to record it.

17 miles - 1hr. 2sec.

By the way I have never been a good cyclist, but I have always enjoyed it.

Well I was mistaken yesterday.  There was not a pool party, just a lot of people.  But tonight there WAS a pool party.  DJ, food, drinks, the works.  But I marched on in and swam my laps anyway.  Tonight I was "sports entertainment."  I also broke the Golden Rule of swimming:  Wait 1 Hour Before Swimming After Eating !  I had eaten a nice dinner - steak, potatoes, corn on the cob and bluberry muffins - about 40 minutes before my swim.  I could really feel it too.  I ended up breaking the swim into three segments.  Mostly so I could stop and stand upright so my stomach would feel better.  I felt like I needed to do the "Kobayashi Shake."  But too many people watching.

2500 yards - 45:42.59

I was also getting cramp in the muscle next to my shin.  Never had that before.  Felt wierd, but not bad enough to stop.  My leg had no ill effects from yesterday's ride.  But I will probably not ride again until the doctor clears me.

On Sunday I finally went to bed around 4:15pm.  I had been awake for 24 1/2 hours.  So no workout.  Monday morning my body and mind just did not feel like going to the pool.  Since it would be too crowded in the afternoon and evening I decided to ride my bike again.  First I rode to my brother in law's house for dinner.  Then went for a longer ride afterwards. No problems with the leg during or after the ride.

When I got home and logged my ride I was VERY happy with some results.  My average pace per mile for this ride was my 7th fastest.  And it was a couple of miles further than the rides in front of it.  The pace on my ride last week was similiar to this one but I had not noticed.  So what does this mean?  Well I think it shows my overall cardio fitness has decreased very little, if not increased, during my injury.  I have only had a handful of rides since October 2006.  And for me to be able to ride with a greater effort for a longer amount of time is great news.  I go to the doctor tomorrow.  Hopefully he will allow me to ride with his consent.  Also he may allow elliptical training.  I really hope this bone is getter stronger and a reoccurrence is not in my future.  It will be as exciting as it will be difficult to get running again.

15.57 - 53:47 - stopped at 1.4 miles to eat dinner, then resumed.

Rode bike to the pool - 2.31 miles.  Swam 2000 yards.  Rode home - 2.3 miles.  Total time for all - 52:45.

Of course I am still following the trend of working out right after eating a meal.  This should change as I switch to a new schedule at work tomorrow.  Doctor appointment at 9am.  I am hoping for good news.  Of course without a scan or x-ray we will never know for certain. 

Went to the doctor today. He said the usual recovery time is three months for my injury.  So another thirty days.  He did schedule another bone scan so we will have something to look at when I go back.  A couple things I did not like though.  He said I am almost near the magic age of 40 and maybe I should consider alternate forms of exercise over running.  And this one was even better, "Remember, you are not a professional  athlete."  I can easily ignore these comments as long as he helps me heal up properly.

My daughter is home with me sick today.  Then I work evening shift.  No workout today.

Been at work for about 7 1/2 hours now and with the getting in and out of the car so often I can feel a dull pain in my thigh.  It is similiar to when I was running, but not as bad.  I cannot or either do not want to believe that three bike rides can set me back.  But the ache is there all the same.  I guess swimming only for another month.  But it did feel good to do an exercise that made me sweat and get out of the pool for awhile.  Of I can always push mow the lawn/weeds in the 90+ heat.

IT IS MY OWN LAZY BUTT'S FAULT !

I woke up after five hours of sleep and helped get the wife and kids out of the house.  But instead of heading to the pool afterwards, I took a two hour nap.  By the time I got to the pool there was a small group of people already playing in the water.  I made actual physical contact with someone seven different times.  I found myself losing concentration at times.  I also started out a little fast and really slowed towards the end.

I swam 1 mile to begin with.  I decided to see if I could set a PR.  I did.  Swam 1.02 miles in 30:47.62.  This beat my old time by 1:10.78.  Then swam a relaxed 700 yards with a free and breast mix to end up with 2500 for the day.

2500 - 44:13.35

This morning I just did not feel like going to the pool.  But I went anyway.  I am glad I did.  I do not want to get into the habit of skipping just "because." 

1000 free - medium effort - 17:05.90

1000 alternate free and breast every 100 yards - pushed it - 18:02.74

500 - mix of breast and free - very relaxed - 10:38.90

Just enough time to go for a quick swim in the morning.  Too many things my wife needs me to do around the house today before I go to work.

1.02 mile - 33:30.66

mix up of free and breast - low to medium effort - arms were a little tight in the beginning.

Started out with 2000 yards of alternating 200free and 200 breast.  Felt sluggish in the beginning.  But started to pick it up over the second half.  Then added another 1000 - 300fr/200br/300fr/200br.  Overall I felt good before, during, and after the workout.

3000 - 56:37.59

Woke up and did not feel like swimming.  I am not sure why, because I felt good yesterday.  So I rode my bike instead.  The route I took had more hills than I am used to.  Also the wind was on my back the first half and in my face on the second.  Started to tire with 2 miles to go.  But still had a good ride.  Looks like another ride tomorrow because the pool is closed for the 4th.  Who closes a swimming pool on the 4th of July?  It is almost un-American.

20 miles - 1:11.07

1850 yards - mix of free and breast - 34:24.10

Had planned on an evening ride, but the cookout we had lasted until dark.  Now I wish I had eaten more.  But it was nice to have family over for the holiday.

Went to the pool in the morning.  Swam a mile.  Mix of free and breast.  32:04.38

Rode my bike in the afternoon.  It was 92 when I left and 94 when I got home.  The heat really started to effect me after 8.5 miles.  It was also windier than what I had been used to riding in lately.  Unfortunately it was in my face most of the second half of my ride.  At one point I could hear Phil Liggett in my head screaming, "Zincone's Cracked, Zincone's Cracked"  And I was saying, "No I haven't, No I haven't... I just need to recover a litttle."

Biked 12.48 miles - 43:36

Also I am noticing my heart rate monitor (Garmin 305)  seems to be cutting out more than it records.  This only happens when cycling.  Of course I have not run with it yet.  But I have worn it in the house and while taking walks and it is always working properly.  I find if I hold the watch closer to my chest it will work again.  I know the manual mentioned a limited range so it would not conflict with other monitors, but it should work over two feet.  Anyone else have this problem?

Life got in the way of today's workout.

Busch Race, Ladies Wimbledon, Live Earth, Tour De France, Nextel Cup Race.  Good sports and entertainment for me today.  Of course I had to work.  But between quick t.v. breaks at the p.d and XM Radio I got to see at least some of all of the above. 

Broke one of the Cardinal Rules of swimming again.  Swam less than an hour after eating.  I could feel the heaviness in my stomach from the get go.  But since I had missed a few swim days this week my arms and legs were fresh.

Swam 1000 free warm up.  Pace a little slower than I expected, but any faster was not comfortable.  Then did my next 1000 alternating between free and breast every 100 yards.  I have started to use this as my "standard tempo" swim.  I give a moderate to strong effort for this.  Had my second best time ever.  Less than two seconds off my PR, and had not swam a 1000 warm up before setting that one.  Then cooled down with a 500.

2500 -    44:37.30

Just started thinking about the Live Earth concerts a little more.  It has brought back great memories.  I still remember Live Aid from the 80's.  It feels much the same to me.  I have also enjoyed hearing some of the "old" songs from the 80's again.

Waited until 7:30 pm to ride.  It was still 91 at the start and 86 when I was done.  I did not really feel too hot though.  I guess it is because there was no direct sunlight hitting me.  Felt good in the begining and end.  A few of the middle miles I got a little tired.  But overall a good ride.

17 miles - 58:59

Whew! Another HOT one today.  92 when I started and as the Sun went down the temp dropped to 88 when I was finished.  And I started at 8:15 p.m.  Had classroom training all day, then had to pick up the kids.  So no swimming today.  I have been a little nervous about riding too much right now.  I still feel something in my leg afterwards.  But it is harder and harder to fit swimming into my schedule now that more people are swimming for the Summer.

Since the beginning of this year I made a decision to make a deeper commitment to my running.  Better and smarter training will hopefully lead to improved performance and fitness.  Then I got hurt.  But I have still been able to carry the same commitment through my recovery.  I am putting in more work and effort in my swimming and biking.  And the results have showed.  I have gotten stronger in both.  But I have to admit the thought of finally running again, whenever that may be, seems like a huge challenge.  I will be essentially starting from scratch.  I hope my better fitness will make the transition a little easier.  But the good news about the injury is I do not have to run in these outrageously hot temperatures.

Today I rode a route I used to ride a lot.  But only three times since October 2006.  I set a PR by 14 seconds.  I had a swimming PR in the mile last week.  These are very encouraging.  I have also managed my weight well without the running.  Gained a few in the Spring, but lost it once the Summer heat came.

12.48 miles - 42:01

A storm blew in just as I was about to get off from work.  I was so happy, because we need the rain and I knew no one would be at the pool.  When I got there I found I was right.  Got in a good swim.  Warmed up with a 1000 free.  Then did my next 1000 alternating between free and breast every 100 yards.  Finished up with another 1000 alternating between free and breast every 200 yards. 

3000 yards - 55:17.26

Worked dayshift.  Planned on a swim after I got off, but a storm blew in.  Then decided to ride after dinner, and another storm blew in.  So I blew off my workout for the day.

Rode bike to pool.  Swam 2000 yards. Rode bike home.

Bike - 6.79 miles - 25:26

Swim - 2000 yards - 35:28.71

am - Swam - 2000 yards - 36:58.92

pm - Bike - 20.14 - 1:08:42

Rode bike to the pool.  Swam 2500.  Rode home.

2500 - 44:52.77

Rode bike to pool.  Played with wife and kids.  Rode home.  Took a more direct route than usual because it was a Sunday and less traffic.

By the time I got out of court it was too hot to ride as I had planned.  And I knew I would be too busy this evening.  So I figured  I would go to the pool and hope it was not crowded.  I also decided to ride the Airdyne, which I have not been on since April.  When I got to the pool I realized I only brought my Flip Flops and no other shoes.  So the AirDyne was out.  Then I remembered my aqua jogging belt has been just sitting in the trunk for about two months now.  So I got it out.  There were only two kids swimming and they never crossed into my lane, which I appreciated.

I swam 2500 yards total which included a one mile of freestyle.  Turned out I was only 2.33 seconds off my PR.  And swam 4.xx seconds faster on the second half of the swim.  I liked that.  Finished off the day with 15 minutes of aqua jogging.

2500 - 44:09

15 minutes - aqua jogging

Rode the AirDyne today.  It was tough.  My butt was really hurting the last 15 minutes from sitting on the seat.  With this machine the more effort you put in, the more resistance you get back.  And I realized on my bike I can free wheel some, but not on this.  I was real tired when I was done.  Next I swam an easy 1000 yards.

Tonight is the first of six Midnight Shifts.  Hopefully I will not get too sleepy.  I will try to walk the streets for awhile to keep my legs loose and my eyes open.

AirDyne - 18 miles - 1hr. 33 sec.

1000 - 18:19

Worked Midnight Shift.  After waking up took the kids to swimming lessons.  Then had a cookout to go to.  No workout today.

I woke up about 3:30pm.  Jumped in the pool at 4:15pm. I really hate working out within the first two hours of waking up.  My mind and body just do not feel ready to go when I do.  Today arms and legs had no problems, but cardio was tough to maintain.  My stomach was also bothering me some.  But while it may be ok for Paul P. to take a biobreak in the landfill, it is frowned upon in the pool.  So I just had to hold it for awhile.

I was really crunched for time.  I had to be done in 45 minutes so I could get the kids to the swimming lessons.

2500 - 44:41.24

Weird ride today.  Left the house 30 minutes after waking up.  It was a little cooler today, 85f and the wind was about 9mph.  Decided I would just go with the flow and as I felt more awake I would pick it up some.  Rode a course I used to ride all the time and just set a PR on a couple of weeks ago.  About 8 miles in I was feeling fine, and I never felt as if I had been pushing it.  But then I saw my average speed pop up and realized I was close to my PR pace.  I was really suprised by this.  I knew the last 4 miles or so had a couple of downhills and the wind would be at my back.  So I started to pick it up.  Ended up beating my previous best by 45 sec.  I was definitely caught off guard by this ride.  Excluding the last 4, I felt like it was going to be an average ride.

Added 15 minutes of aqua jogging at the pool with the wife and kids later in the evening.

12.48 - 41:16

When I woke up this afternoon the first thing I noticed was the outside temperature.  It was only 84.  When I started my ride this evening it had dropped to 78.  It felt nice to be under 80 in July.  Since I may not get to the pool for the next few days, I had to ride again.  I need to be careful to do to much though.  Lately after three rides in a row I feel something in my leg.

15.20 - 49:54

Rode bike again today.  Pace was easier than the last couple of days.  2 miles to go and felt some twinges in my femur area.  I hope my biking and swimming are not making it worse.  Tomorrow is my bone scan.

17.32 - 58:55

Midnight shift + 2 doctor appointments + sleep + picking up the kids + wife getting stung by bee + the sun setting and darkness falling = No Workout today

I never was any good with math.

Had a child safety seat refresher course out of town today.  So after driving and sitting in class most of the day I finally made it to the pool.  I had not swam since last Thursday.  And I could tell.  Arms burned right away.  Rythm was off, form was sloppy, and I felt like I had to keep taking large heaving breaths between strokes.  I thought if it is this hard to swim after five days, what will be like running after several months.

Swam 1000 yards warmup.  Mix of breast and free.

Next 1000 I alternated between free and breast every 100 yards.  I decided just to go out hard and when I felt I could not hold pace any longer I would back off.  I just wanted to feel fast for a little while.  Turns out not only did I hold pace for the entire 1000, but I set a new PR (17:39.68) for this swim.  I have always used this particular swim as a guide to where I am fitness wise.  Today was a 10.06 seconds improvement.  My average pace per 100 was 1:45.96, which was 1.01 seconds better than my old best.  A lot of this had to do with having fresh arms.

Cooled down 1000 with another mix of free and breast.  Took this very easy.

3000 - 55:18.97

Almost forgot.  Went for a bone scan yesterday.  The technician could barely see the stress fracture.  She said it definitley was less noticeable than my last scan.  Go to the doctor on Thursday for his opinion.  I am sure running is still 2 or 3 months off, but I am glad to know the healing process is moving forward.

15 minutes - aqua jogging

Arms were sore, but they loosened up as I went along.  2000 free, then a 500 of breast and free mix.  Rode my bike to and from the pool.

2500 - 45:05

6.67 - 24:37

Went to the doctor today.  Scans showed healing is progressing.  It has been 95 days since my last run.  He says a femur takes 6 to 8 months to heal properly.  So at least 85 more days of no running to go.

Cut grass in the 92°f sun today for 2hr 45min.  Then went to the pool.  Everything felt good.  But when I was done I had planned on 15 minutes of aqua jogging.  But I was too drained at that point.  I think I needed more fluids, even though I swallowed enough pool water.

While at the doctor's office I saw a flyer for a 1 mile open water swim across a local lake.  I have never swam outside of a pool before.  But I am going to try it.  Unfortunately I will be going on vacation next week, then the race is the following week.  I will miss several days of swimming, then get in a few before the race. 

2500 - 44:51.33

Went to the pool this morning.  Still do not like early workouts compared to afternoons.  Swam 2500.  Took some time to get going.  Had to wake up.  Did not sleep for long nor very well last night.

Going to the Outer Banks of North Carolina tomorrow for a week.  The kids are very excited.  I dread the packing.  Thankfully my wife is organized enough to take care of just about everything.  I will be taking my bike.  Three or four rides would be great.  But they will have to be done very early in the morning.

2500 - 47:04.81

Travel day. Arrived at Southern Shores in the Outer Banks of North Carolina.

Got up and rode much earlier than I am accustomed to.  The Sun had probably been up about an hour and it was nice to ride with it just rising above the ocean.  The wind was little or nothing on my ride out.  And picked up a little riding back, which helped.  The humidity was extreme and the temp was about 78ºf.  I am not used to seeing so many runners and other cyclists.  It was nice to have the company.  I just rode 10 out and 10 back on the beach road.  This was the flattest course I have ever ridden.  I pedaled probably 98% of the ride. 

20.06 - 1:06:59

After being on my feet most of the day in the sand and surf on top of my bike ride my legs were tight this morning.  I am trying to ride every other day, as every day seems to hurt my leg.  So I jumped in the pool and put my swim fins on.  I have only used them once since getting the stress fracture.  The last time it ached my leg.  I just freestyle kicked and held a kickboard against the wall to keep myself afloat.  The pool probably is 20 feet in length, so no laps.  After 10 minutes my quads burned a little.  Next I aqua jogged for 20 minutes.  This pool is 5ft at its deepest.  So I had to use my arms more to raise my body in the water so my feet would not scrape the bottom.  The deeper water only had an area of a few feet.  I felt like a prisoner pacing back and forth in a small cell.  But I am happy to get in some type of workout.

Woke up and found there was a Northeast wind and humid.  So I rode North into the wind on the way out, so it would be at my back on the way in.  The coolest thing I saw was as the Sun rose over the ocean in the East, a full moon was setting over the sound in the West.  They were about equal distance above the horizon and the Moon almost appeared to be as large as the Sun.  I am sure this is not an uncommon event.  But I never get up this early and do not have a 360º view of the horizon where I live.

Good ride overall.

15.1 - 49:57

Woke up stiff, sore, and sunburned.  My chest is sore from bodyboarding.  And I was slammed so many times by shorebreaks while bodysurfing I have rashes from the sand from my knees to my shoulders.  No ride was planned today, so it worked out.  I did not have the energy to aqua jog like I had hoped though.  I really hated being in such a confined space in the little pool yesterday.

16.11 - 54:41

Still on beach vacation.  Headwind last 8 miles.

am - Bike ride before work.  Had to get used to not riding on super flat roads now that I am home from the beach.

15.19 - 50:24

pm - Went to the pool after not swimming in 10 or 11 days.  Really wanted to get in at least a mile without worrying about my time or effort.  But there had been several kids playing in the pool and I thought I was going to miss my swim.  But when they went to grab a bite to eat I jumped in and got started.  I figured I might get 30 minutes at the most before they got back in.  Turned out they went home after eating.  I knew I was going faster than I had planned because I was trying to get my swim in, but I was shocked at a half mile to see I was ahead of my PR.  So I tried to keep up the pace.  Ended up breaking my own record for a mile swim by 46 seconds.  My goal of going under 30 minutes is now right around the corner.  Just need to get some more pool time and I know I will get there.

1800 - 30:01.51 - free

200 - 4:17.44 - breast

A little tight and sore from yesyerday's swim.  But loosened up well as I got going.

1000 - free - 17:08.45

1500 - alt. free/breast per 100 yds. - 27:41.03

15 minutes aqua jogging

Went swimming.  2500 yds.  Body felt drained when done.  Next was 12:15 of aqua jogging.  Supposed to be 15min. but a bad foot cramp struck.  Then as I was trying to get out the pool one of my calves cramped for a second or two.  Decided to go on home.

7:45pm - still 92º outside.  Decided to just go ahead and get the ride over with before it got too dark.  Did my 20k course.  Set a PR by 35 sec.  without even realizing until done.  Never checked my watch during the ride.  Unfortunatley I had eaten a HUGE amount of spaghetti and meatballs an hour before the ride.  My stomach was so full it was uncomfortable.  Every drink of water I took in made it feel worse.

Very tired and cannot wait to go to sleep for the night.

2500 - 44:39 - 1000 fr / 1000 mix of fr & br / 500 fr

12.48 - 40:41

Blog entered - 8/18/07

Wow, I cannot believe I had not made an entry in 10 days.  The day of this workout I remember my energy was low.  Come to find out I was sick and did not know it.  By Friday I was a mess.  Quoting my doctor when he saw me, "Oh man ! You've got a rip roaring case of shingles !"  I had heard of shingles, but thought it was something old people got.  But I have it.  It is very painful.  It is in my mouth, up the left side of my cheek, left side of my scalp, and in my left ear.  The oozing bumps are gone now, and I have huge scabs where they were.  The doctor said as long as they are still on my face I can still be contagious.  Apparently anyone who has chicken pox can get shingles.  The chicken pox virus settles somewhere in your spine and hangs out.  Then something triggers it.  It will follow along a nerve and breakout.  Someone who has not had chicken pox could now catch it from me.  Stress is a usual cause to bring on shingles.  But anyone who knows me will know I am usually a stress free person.  And I was on vacation the week before.

Anyway I hope to get on my bike again soon.  I will have to wait awhile for the sores to go away before hitting the pool again.  And hopefully another month or so and I will be able to run again.

1 mile - mix of free/breast - 32:54

Finally I was able to workout again. Spoke to the doctor this morning and he said exercise should be fine as long as I do not do anything that would expose my sores to bad germs. Well he said something like that.

I went to the gym and walked on the treadmill for 5 minutes @ 4mph to warmup. Then after reading how other bloggers successfully used an elliptical trainer for rehab, I decided to do the same. Back in April the doctor said "no weight bearing exercises." But I have not felt even a twinge for a few weeks now. I have never used this piece of equipment before and just hit the quick start button. I found it was hard to run with a full stride like on the road. I felt awkward on it as well. I stayed on it for 20 minutes. I breathed hard, raised my heart rate, and sweated. It felt good. Next I rode the AirDyne for 10 miles. When I was done my legs felt weak and wobbly. Since it was closing time I went outside and walked in the parking lot for 5 minutes. It was about 74 and drizzly. Really helped me cool down. Now I just need to ease back into a routine. I hope being able to run on the roads again is only a month or two away.

10 miles - 32:18 - AirDyne

Back to the gym today. Warmed up for 5 minutes walking on the treadmill. Then kind of did a short triathlon in reverse order. Used the elliptical for 30 minutes. Chose one of the preset workouts. Seemed to run flat for about 2 minutes and then uphill for about 2 minutes. Next I used the AirDyne. Quite frankly I was worn out from yesterday still and cut this shorter than I had planned at 20 minutes. Then swam 1000 yards. I could really feel the lack of fitness from the time off and from being sick. The only cure is to keep working out everyday and gradually build the fitness back.

Elliptical - 30:00

AirDyne - 5.7 miles - 20:06

Swim - 1000 yards - 18:45

Did basically the same workout as yesterday, a reverse triathlon of sorts. Warmed up 5 minutes walking on the treadmill. 30 minutes on the elliptical. 20 minutes on the AirDyne. Then swam 1200 yards.

The swimming is harder than I believe it should be even with the time off. My arms feel like bricks when I lift them out of the water. I am not breathing harder than normal, but I just cannot get good arm turnover. But I am going out of town for about a week, so workouts will be tough to get in. Definitly no swimming. Bummer.

30:00 - elliptical

20:03 - 5.8 miles - AirDyne

22:10 - .681 mile - Swimming

Came back from the beach/wedding trip today. No workouts the last two days, but did spend a lot of time fighting/playing in the ocean waves. The family had great fun.

elliptical - 20:00

AirDyne - 6.2 miles - 19:56

I was able to squeeze in a workout today after court and before I leave for Maryland. Did another non-traditional triathlon of sorts. Wanted to do about 20 minutes of each. Swam first, then elliptical, and last was the Airdyne.

Swim - 1100 yards - 19:54

Elliptical - 20:00

AirDyne - 5.8 miles - 20:00

That's right it is no mistake, those are running miles, NOT crosstraining miles. I was out of town and really did not want to walk on the treadmill in the hotel's tiny fitness room. As a matter of fact I did not feel like walking at all. So I ran!

My warm up consisted of taking the stairs down from the 5th floor and walking in the parking lot until the Garmin found the satellites. I had stayed here once in May 2006 decided to run the same route I had before. Back then I ran a 23:34 for 3.06 miles. I had only been running for about 4 months at the time. And today I had not run in over 4 months. The first mile was downhill and I felt good. Second mile was uphill and I was tiring. The last mile was uphill and my legs started to tire, but my cardio was real good. So I ended up with an 8:13 avg. which I was happy with. Cooled down with a five minute walk in the parking lot, then it was back to the stairs up to the 5th floor.

Run - 3.06 - 25:09

am & all day - My legs are so sore. My quads hurt when I walk downhill or down stairs. They almost hurt just to touch them. I really cannot tell if there is any twinges or pain in the area of my stress fracture. I do not think there is. But my muscles are so sore it could be masking it. But my gut feeling is there was no harm done in this one run. But I will still wait at least until October 1st before deciding to begin running on a regular basis again.

pm - Sat in class for 6 hours, then rode in a car for 4 more. My legs were really stiff and sore when I got home. I decided to go for a quick ride before my family came home. Rode pretty hard and my legs were hurting. But I wanted to get home to see my wife and kids after missing them for 2 days.

Bike - 11.4 - 37:28

Quads still very sore, even more than yesterday. My wife says I am walking like an old man.

Went to the pool. Legs hurt some during freestyle and felt terrible on breaststroke. Swam a mile then went to the elliptical. I was fully prepared to skip this if my legs hurt. But I was very surprised that I could barely tell my legs were sore. So I set it on a low resistance and a flat course and "ran" for 30 minutes. Hopefully this soreness will not last but another day.

Swim - 1.02 - 33:46

Elliptical - 30 min.

Soreness a lot better today.  Only hurt when walking down stairs or downhill, even on the slightest grade.  But it was definitley better in the pool than yesterday.  Especially on breaststroke.

Same workout as yesterday.

Swim - 1.02 mile - 32:09

Elliptical - 30 min.

Next 2 days, with my work schedule, will be bike rides.

Well ran out of time to ride my bike. After the Sun went down just did not want to ride in the dark on a Saturday night. So I ran again. Most of the soreness is gone now. I ran 2 miles at what I would call a conversational pace. Legs hurt a little on the downhill. I still do not think I can feel anything with my stress fracture. But before I knew what it was I thought something was wrong with my quad. Maybe I will run 2 miles twice a week for awhile to see for sure. I will just take my running week by week.

2 miles - 8:48/8:24 - 17:12 (8:36 avg.)

Got in a bike ride after work today and before going to a cookout at the in-laws. I ate too many hamburgers and too much blueberry bread. They were good though.

Bike - 12.73 - 42:01

am - Went to the pool in the morning and got in 2000 yards. Things are not looking well for a PM workout. Maybe I might get something in after it gets dark and the kids have gone to bed.

Swim - 2000 yards - 37:59.31 - felt sluggish.

pm - Hooray, I was able to get a ride in just as it was getting dark. I do not like riding in the dark though. Cannot see potholes, loose gravel, roadkill, etc. But at least there were not a lot of cars on the road.

Bike - 12.13 - 39:26 - rode hard in the dark

pm - Went to the pool swam 2000 yards. Swam 1000 of it hard. Mix of breast and free

later in the pm - Ran 3.1 miles. Felt ok. Cardio is better than my legs. Calves got tight about 15 minutes after the run. I am pleased with how good my cardio feels after 4 months of no running. The swimming and biking really helped keep it up during my time of no running.

Swim - 2000 yards - 37:00.66

Run - 3.1 - 8:35, 8:25, 8:02, :46 - 25:49 (8:19 avg.)

Had very little time for a workout today. Got to the pool jumped in and started right away. Decided to swim a mile freestyle. Once done I was almost running to get to the locker room and change. Felt like a transition in a triathlon. Got on the AirDyne next. Knew I only had 20 minutes. Afterwards I felt so rushed I did not get to enjoy the workout as much. I ended up getting to my son's preschool 10 minutes early anyway.

Swim - 1800 - 30:37.49

AirDyne - 6 miles - 20:10

Got home from work a little later than I had expected, so going to the pool was out. Decided to run. Went 4 miles. The heat (93°f) and lack of running caught up with me in the end. I was just drained of energy when I was done. No pain in the leg. But feel something in the area of the stress fracture. If I did not know I had ever had an injury I probably would not even notice it. I hope it is nothing, but will pay attention to it regardless.

4 miles - 8:36, 8:31, 8:13, 8:10 - 33:30 (8:22 avg.)

Went swimming this morning after dropping my daughter off at school. I am just not a morning workout person. Everything seems harder. But I got in 2500 yards and was happy about that. Came home and waited about an hour then went for a run. It was only 85°f outside. Still hot but 8°f less than yesterday. My first mile split was faster than I felt it was. I just tried to maintain an even pace for the run and stay comfortable. But I kept having negative splits. About the last 1/4 mile or so I could tell I had been running faster and started to tire a little. Unfortunately that little feeling in my leg is still there. When walking it feels more like a sore muscle than the stress fracture. No run planned for tomorrow, so I will judge on Sunday if I should run anymore or not.

Swim - 2500 yards - 47:43.59 - mix of free & breast

Run - 3.1 miles - 8:14, 7:58, 7:51, :46 - 24:50 (8:01 avg.)

No workout today.  But I did get to go to my first NASCAR race today in Richmond, Virginia.  I went with my brother, sister, and brother-in-law.   We had a good time and ate some good food.  It was much louder than I expected.   And the 2 1/2 hour delay getting out of the parking area even more so.

The NFL season is now upon us. Amen.

Managed to get a ride in this evening.   A little windy in spots.  Also was dark the second half of my ride.  

12.66 miles - 42:00

Started off the morning with a swim after taking both kids to school.  It really took awhile to get going.  I just do not seem to be able to do a morning workout as well as one in the evening.  I swam 2200 yards with about a 1000 of them with a strong effort.  After going home I waited 90 minutes and went for a run.  I was trying to go about 8:30 per mile for the run.  The first two were faster than I had planned.  So I slowed for the last mile.  But it did not take long for me to realize I was getting tired fast and it was a struggle on the last mile not to start walking.  Later on I went for a bike ride.  I had wanted to ride for and hour at an easy to medium pace.  But my legs were trashed after only 5 miles.  So I decided to coast through the rest of the ride.  Unfortunately my chain came of with about .6 to go.  It hung on my pedal in such a way I could not move them forward or backward.  I coasted to the bottom of the hill I was on and walked the rest of the way home.  I did not stop the watch.  I figured I would just include the walk as part of my workout.

Swim - 2200 - 39:59

Run - 3.1 - 25:19 (8:09 avg)

Bike - 12.53 - 45:38

1hr 51 min of total workout time.  I am happy with that.

Swam 2200 yards today.  Felt ok.

Ran 4 miles this evening.  It was 82 and a lot cooler than it was earlier today.  I made sure I kept the pace slower and more comfortable than I did the last couple of runs.  This was my 7th run since I started to run again.  Both yesterday and today I can say with much happiness that I felt absolutely nothing in the area of my stress fracture.  I hope this continues.  I will keep the pace slow and the distance about the same for awhile still.  I will also schedule rest days to help keep things in check.

Swim - 2200 yards - 41:22

Run - 4 miles - 8:37, 8:50, 8:41, 8:18 - 34:28 (8:37 avg.)

Here are the reasons I did not do a workout today.

Blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah.

It really does not matter why.  I guess I could have just picked some of the excuses Sasha listed for skipping.  Maybe I can get a walk in at work tonight.  Walked about 25 minutes last night checking buildings and making sure they were all safe and secure.  It helped me stretch the legs a little and stay awake.  I have to be careful though.  Laziness on one day makes it easier to spread to others.  I will have to make sure that does not happen tomorrow.

Went swimming after waking up this afternoon.  Of biking, running, and swimming I find the latter to be the hardest for me to do just after getting out of bed.  Something about jumping in a cool pool of water just does not make me want to wake up to that.  I find biking to be the easiest of the three though.  Swam 2000 yards with a mix of free and breast.  Threw in 200 yards of backstroke in the end.  I really have bad form in the back and swim it slower than breast.

Got out for a run about 9:40pm.  There was a time I always waited until dark so no one would see how slowly I ran.  But those days are gone.  I much prefer to run in the daytime now.  I kept looking over my shoulder as the wind skidded the dead dry leaves across the road.  It sounded like a dog running up behind me.  I had a good run.  Ran a little faster just to get it done quicker.  I handled the pace fine and only noticed some fatigue the last 1/4 mile or so.  Well including tonight only 4 more Midnight Shifts to go.

I noticed I had about 14 more unique hits to my blog in the last 24 hours.  I wonder what brought that on?

Swim - 2000 yards - 35:36

Run - 4 miles - 31:36 - 8:11, 7:51, 7:56, 7:36 (7:54 avg.)

Went to the pool this afternoon and was sorry to see that the green algae problem had literally grown.  They had been doing well lately and it just sort of bloomed overnight.  It was so cloudy I barely could see the bottom of the deep end.  So no swim today. 

The best weather for working out we have had since Summer began and how did I make use of it?  I did it inside.  My leg was a little achy while working last night so I thought the elliptical would be better for it than running on the roads.  I used it for 30 minutes.  Then I rode the AirDyne for 30 minutes.  My wife also joined me there.  I got to watch Notre Dame get creamed by Michigan while she listened to her i-pod and sang out loud and sometimes out of tune.

Elliptical - 30:00

AirDyne - 30:00 - 8.8 miles

Went out for a 5 mile run today.  After I started I decided I would run 2 miles comfortably, 1 mile fast, then the last 2 easy.  I just wanted to see what kind of pace I could run when I pushed it.  It felt good to open up my stride and get my legs moving a little faster.  But I could tell towards the end of it I could not have held the pace for much longer.  I used the 4th mile to recover.

The leg is aching a little.  It is something I would not have given any thought too usually if it was not for the earlier injury.

Run - 5 miles - 8:35, 8:17, 7:23, 8:34, 8:11 - 41:01 (8:12 avg.)

My daughter just started riding her bike without training wheels last weekend.  She is 7 and started to learn a little later than some, but she has progressed rapidly in the last 8 days.  Tonight she rode along with me for about .8 miles.  She was nervous on her first downhill and put her feet down a couple of times.  Struggled up her first hill a little also.  But on the way home she handled those hills hills perfectly.  She even got to show off a little by pulling away from me to a boy in the neighborhood who is in her class.

And finally for anyone who is interested or may not know the animated dvd movie release of Superman v. Doomsday hits store shelves on 9/18.  This is a movie based on the book, "The Death Of Superman" which was published in the 1990's.  I hope it is as good as the book was.

61°f woo hoo !

I got out the house about 9:15pm and it was great weather.  Coolest temps I had run in since the Spring.  It felt good.  The sky was clear and starry with a bright crescent moon.

I really did not feel like doing any type of workout tonight.  I finally got to sleep at 12pm.  I had been awake for 20 1/2 hours.  I slept for 5, then went to my brother-in-law's for a birthday party/cookout.  After the kids were asleep I decided to just run very relaxed and in the end I knew I would be glad I ran as opposed to not.  The first mile I could feel the ice cream cake I had had earlier churning in my stomach.  It tasted great by the way.  The Garmin showed I picked up the pace the last three miles without even realizing it.  At 4.5 miles I decided instead of the 5 miles I planned to run I would extend it a little.  In the end I had 6.2 miles. 

The "feeling" in the leg was more prominent last night while working.  It is still not a "pain" and I do not ever want it to be again.  I was already planning on more swimming and biking this week, so I will not have to run as much.  Tomorrow I will use the elliptical.  Looks like a few days running then a few days of something else is what is best for the leg right now.

Run - 6.2 - 8:43, 8:41, 8:34, 8:19, 8:09, 8:14, 1:36 - 52:19 (8:26 avg.)

So far the Redskins are winning the game.  I hope they don't find a way to screw it up.

As usual  did not adjust well to switching from Midnight Shift back to regular life.  So no workout today.

Went to pool this morning and got in a mile.  About an hour or so later I went for a run.  It was about 65ºf out and a slight breeze.  I wanted to go at least 5 and thought if I could get 8 it would would outstanding.  Ended up with 7.  I was happy with miles 3, 4, & 5 being the same pace.  Overall this is a good pace for me up to 5 miles.  Then I start getting tired.  My quads are sore as well.  I am really drained of energy right now from the run.  But it should get better as my sleep gets back to normal.  Purposely did not take the nap my body was begging me for.  I would like to go to bed within an hour of getting of from work at Midnight tonight.  I already look forward to it.

Swim - 1.02 miles - 32:12

Run - 7 miles - 8:15, 8:18, 8:06, 8:09, 8:07, 8:13, 8:22 - 57:33 (8:13 avg.)

Went to the pool this afternoon.  Swam 1 mile with a mix of free and breast.  Waited about 40 minutes then went for a run.  My quads are sore.  And as I got going I could feel them.  Usually I welcome a downhill, but today they were hard on my legs.  Tomorrow will probably be an elliptical run.  I just want to make sure the muscle soreness is not masking any pains in my femur.

I wanted to run my first mile around 8:30.  My next two at 7:45.  Then cool down on the last one.  First mile was on target at 8:26.  But I was not doing a good job of pacing the next mile, 7:31.  So I decided to try to do another at 7:30 pace.  Got a 7:21.  Last mile in 8:04.  I was suprised with the two middle miles.  Last week on a five mile run I decided to push the third mile just to see what I could do and it was a 7:23.  I was happy today with averaging a 7:26 for two miles. 

Swim - 1.02 mile - 32:26

Run - 4 miles - 8:26, 7:31, 7:21, 8:04 (7:51 avg.) 

Swim - 1.02 miles - 31:53

Elliptical - 30 minutes

Took it easy on my legs today.  They were not very sore this morning, but I still wanted to give them a day without pounding on the roads.  So I ellipticized for 30 minutes.  Really worked up a big sweat.  Felt like a steady stream of water running off my head and down my neck towards the end.

Leg still feels good.  I think it is only muscle soreness and not the bone.  Should get a run on the road in tomorrow.

Got off at Midnight Friday night/Saturday morning.  Then had to be back at work at 9:15am for a Farmer's Day Parade featuring antique tractors.  The parade only lasted 15 minutes.  My son rode on his grandfather's lap in the parade and they enjoyed it very much.  Afterwards we milled around the various booths and the kids got to pet some farm animals.  Justin (4) entered the farm animal contest.  He did a pretty good pig imitation..oink oink.  Then he entered the seed spitting contest.  His first try netted him 2ft. 11in.  But in his next try he got 8 ft.  And finally both Emily and Justin participated in the toilet seat toss contest.  It was actually a game of horsehoes, but using the toilet seat instead.  She beat him in the first round and she lost in the second round.  Overall the whole family had a lot of fun.

I had to be back for work at 4pm, so no workout today.  This was my second missed day this week.  But I am still happy with my running for the week.  Leg held up well despite some soreness.

Today Justin had his 5th birthday party.  Tomorrow will actually be his birthday though.  He had a pool party and several family members and friends of his were able to attend.  Even though it was kinda hectic to get it all setup I think it went great.  Though I need to give my wife credit for doing all the pre-party arrangements.  All the kids had fun I hope.

Left the house about 7:30pm for a run.  I really wanted to go at least 8.  Ended up with 8.24.  This officially becomes my longest run since high school.  I hope there are many more of these and even longer runs in my future.

First half mile had a dog come out of its yard and into the road barking at me.  But it stopped after a few steps.  At 4 miles I could hear a dog at a house I was coming up on barking.  I thought oh great.  Then suddenly five deer in single file bolted across the street less than 10 yards away from me.  I did not even hear them unitl they hit the street.  At 7 miles I startled two dogs laying next to the road in the edge of a yard.  They jumped up and barked.  Only one came towards me and into the road.  I yelled a lot at the dogs and at the house where they came from.  I know one of the dogs lives there.  I had complained just last week to the animal control officer it had been loose and going through other people's trash.  This time I will call them personally.  If their attitude is good I will let it go, if not they I will get a warrant.  Finally three more deer crossed in front of me in the last half mile.  They were about 30 yards away this time.

I felt pretty good running.  But after six miles my legs were getting tired.  I really want to make an effort to get in more running miles this week.  If the legs can take it then I will do it.  I also want to get some pool time in as well.

Run - 8.24 miles

Mile 1 - 8:22	Mile 6 - 8:26
Mile 2 - 8:29	Mile 7 - 8:21
Mile 3 - 8:25	Mile 8 - 8:00
Mile 4 - 8:17	.24 - 1:52
Mile 5 - 8:20	Total - 1:08:36   (8:19 avg.)

The weatherman said it was going to be around 88ºf this afternoon.  I had hoped I would run then.  But decided to go in the cooler morning temperatures instead.  My legs were sore and tired from last night.  Ran the first two comforatably.  Tried to pick it up on the next two.  Then was in recovery/survival mode the last mile.  It probably would have helped if I had gotten to bed earlier last night.  Also the leg is achy today.  I hoped it is just muscle soreness.

Run - 5 miles - 8:31, 8:14, 7:47, 7:36, 8:25, 1:08 - 41:44 (8:06 avg.)

afternoon - I only had 30 minutes to do a workout.  Would have taken to long to drive to and from the pool.  I would have had to stop just after I started.  So I got the bike out.  The weatherman was wrong by the way...it's 93ºf out, not 88ºf.  It was also a little breezy.  I just rode several circuits around the streets in my neighborhood.  My legs were really tired from the get go.  Quads burned and had little power.  Not that they had much to begin with.   Also noticed left knee was hurting about an hour after this morning's run.  Feels like tendonitis.  I took ibuprofen and will not have time to ice it until after work tonight.

Bike - 9.26 miles - 30:55

Heat Miser

He got me today !  I left the house to run to the pool.  It was 89ºf  and I figured if I ran slow it would not be too bad.  But my quads are so sore and painful.  I think it is from the run on Sunday.  Every step on a downhill grade is bad.  Uphill is not as bad.  Once at the pool I kept it short and easy.  On the run home I had planned to go a little further.  But the heat hit hard.  So I just came straight home.  Checked the thermometer when done and it was up to 95ºf.  I feel lousy now. 

I am not sure if I should rest a day or two to relieve the soreness or just run through it.

Run - 2.11 miles - 8:24, 7:55, :50 - 17:09 (8:08 avg.)

Swim - 1000 yards - 19:28 - alternate free and breast evry 100 yards

Run - 2.18 miles - 8:06, 7:44, 1:27 - 17:19 (7:55 avg.)

Went swimming around lunchtime.  Felt good, but noticed the times are slower by a few seconds over where they were a month ago.  More running has equaled less swimming.  Therefore lower performance.  I am ok with that as long as the running keeps getting better.  But I do not want to let it go completely.  I worked hard the last four months to let all that pool time go to waste.

Waited until dark to run so I could have lower temperatures.  And I was hoping moving around all day would help loosen up those sore muscles.   It worked for the most part.  Legs only hurt on the steeper downhill grades.  Not that we have any hills that would compare to what the bloggers out West have.  Ours out here would be looked at as speedbumps I imagine.

I could tell I was running faster on my first mile than my other runs this week.  First split was 8 minutes flat.  I decided to see if I could run the next 4 miles at 8 or under.  But I was willing to listen to my body and not press anything just to whoop up on the 8:00 guy.  In the end I got him with 34 seconds to spare. 

While I was running a little harder than I have been it did not feel too bad.  When I was done I felt tired, but good. Not beat up and dead tired like I have on some other runs.

Swim - 2000 yards - 34:55

Run - 5.15 miles - 8:00, 7:57, 7:46, 7:54, 7:48, 1:08 - 40:35 (7:52 avg.)

Logo Idea:  I am just putting something out there.  I purposely left out colors and fancy fonts.  I am hoping someone more creative and artsy than me can make something out of this.  I was thinking about the circle with the arrows pointing in the direction of the slogan.  Anything or nothing could go in the middle.  My apologies to Sasha, but I could not think of anything else for the center part right now.  Feel free to laugh, cry, clap, or boo when you see this.  I will not be offended.  Anything anyone wants to add to, remove, or modify is ok with me.  This is just a rough "sketch" of an idea.

I had planned all day to run in the evening when the temperatures were a little cooler.  But once it was time to go, I had lost all desire.  I almost skipped but remembered  excuse #2 on Sasha's Top Ten Excuse List For Missing A Run.  So I ran slower.  I figured I would run slower and shorter than planned.  But after 3 miles I felt ok and decided to go a little more.  Funny how running slower can make it better in the end after all.

And honey, I know you will read this later.  You mentioned it would be ok to take a break tonight since I did not feel like running.  But sometimes I need a little push to get out the door.  So every once in awhile remind me of that.  Unless I really need a break, then I will let you know.  love you.

Run - 5.78 - 9:00, 8:53, 8:45, 8:31, 8:14, 6:03 - 49:29 (8:33 avg.)

Got off from work and ran 2.11 miles to the pool.  Swam  1000 yards.  Then ran 5 miles.

Legs got a little sore over last 1.5 miles or so.  I think I may have to admit to myself I am feeling a little more than just muscle soreness in my left leg.  This is my 6th running day in a row.  I will not run tomorrow and see how things feels.  Of course it will take a lot longer than just one day to heal any damage.  Took 4 months last time and that may prove not to have been enough.

Run - 2.11 - 7:59, 7:51, :53 - 16:43 (7:55 avg.)

Swim - 1000 - 17:46

Run - 5 - 7:56, 7:48, 7:52, 7:43, 7:48 - 39:07 (7:49 avg.)

Woke up and went out for an easy 4.06 miles.

In the evening ran another 4.06 miles.  Tried to push the middle 2 miles.

am - Run - 4.06 - 8:31, 8:17, 8:13, 8:01, :29 - 33:31 (8:15 avg.)

pm - Run - 4.06 - 8:31, 7:21, 7:16, 8:32, :28 - 32:11 (7:55 avg.)

Another 4.06 miles this morning.  I started off relaxed and seemed to get a little faster as I went along.  My goals for the morning runs are to just do it.  Whatever gets me through it whether it be a slow jog or more as long as I get it done. 

am - 4.06 - 8:26, 8:12, 7:52, 7:34, :23 - 32:29 (8:00 avg.)

Went to the pool and swam 1000 yards.  Anymore than that and I was afraid it would effect my run later.  Got home and ran 4.07.  I felt tired and slow on the 1st mile.  I would have bet anything I was within 5 seconds either way of a 9:00 mile.  But the watch showed an 8:05.  Maybe I was tired because I was running my 1st mile a little faster than usual.  The next mile felt about the same as the 1st.  I could tell I had picked it up a little on the 3rd.  Was a bit tired with about a 1/4 mile or so left.

pm - 8:05, 7:52, 7:41, 7:24, :29 - 31:34 (7:45 avg.)

I believe the increase in mileage this week is starting to catch up with me.  My legs are tired and sore.  A few little aches and pains that were not there last week.  I will skip my morning run and do an easy one in the afternoon.  I will decide how far to go based on how I feel after a couple of miles.

am - 4.06 - 8:47, 8:41, 8:23, 8:03, :27 - 34:22 (8:28 avg.)

pm - 5.20 - 7:53, 7:52, 7:28, 7:34, 7:50, 1:30 - 40:10 (7:43 avg.)

My legs were tired all day and the bottom part of my calves were tight.  I am glad I did not do a morning run today. 

Went out for a run after work.  My calves were still tight and I felt it limited my stride.  This went on for at least 2 miles or so.  After  3 miles I looked up the road ahead of me and saw the 8:00 guy.  He was only 16 seconds in front of me.  I decided to try and catch him before the end of my run at the 6 mile mark.  On the 4th mile I made up 11 seconds and was not feeling to bad.  On mile 5 though I was getting tired.  I wondered if I could keep up the pace.  But when I looked at my split I saw I had passed him and now had a 6 second lead.  On mile 6 I began to struggle and could feel him breathing down my neck.  I had to stop for a second or 2 at an intersection for a couple of cars.  Then he made his daring move.  Since he is a bit more transparent than me, he had the nerve to pass right through those cars and go past me.  Now I was mad and pushed on.  I was able to pass him again and finally finished.  I beat him by 29 seconds.

I did not feel good during this run.  My legs were tired and I had low energy.  I am not sure if it was the heat (86ºf), the extra miles this week, or a combo of both.  Most likely the mileage will be lower next week with Midnight Shift coming.  It might help my legs out.

Run - 6.09 miles - 8:08, 7:59, 8:09, 7:49, 7:45, 7:41, :46 - 48:19 (7:56 avg.)

Got home from work and was feeling tired.  I also did not want to run in the heat.  So my plan was to run in the evening after the kids were asleep.  But then it ended up being so close to my bed time I just bagged the run and called it a rest day.

So yesterday I skipped a run.  I could tell my legs were a bit fresher.  And though it was a little cooler the humidity was very high.  I wanted to go at least 8, and flirted with the idea of 1o if everything was feeling ok.  I ran a comfortable pace for 6 miles.  The next 3 I picked it up a bit without really giving much more effort.  The last 1 1/2 miles I started to feel it in my legs.  The last 1/4 was tough.  I was glad the run was over at 10.05.  But I am more glad I was able to run this far.

This maybe the furthest I have ever run at one time.  Even in high school cross country we may have gone 10 a few times, but no more.  This is certainly the longest amount of time I have spent on a run.  I might get in a couple of miles in the morning to loosen up the legs.  Then the whole family is off to Kings Dominion.  It is an amusment park with rollercoasters, rides, shows, etc.  Should be lots of fun if the rain stays away.

Run - 10.05 miles - 1:23:14 - 8:16 avg.

1. 8:33
2. 8:20
3. 8:16
4. 8:17
5. 8:18
6. 8:17
7. 8:04
8. 8:01
9. 8:07
10. 8:30
11. :25

1st 5miles - 41:44 - 8:20 avg.

2nd 5 miles - 40:59 - 8:11 avg.

The 2nd half was :45 sec. faster than the 1st.  I cannot complain about a negative split.

Morning run before going to King's Dominion with the family.  Did a lot of walkking around the park today.  And after the 215 miles of driving my legs felt like I had run for hours.  They were so stiff when I got home.  But it was a fun day.  The kids were not scared of the rides and even surprised me with their bravery a few times.

Run - 3.76 miles - 8:34, 7:57, 7:32, 6:24 - 30:28 - 8:06 avg.

45.41 miles this week.  Another personal best, at least as an adult.

Legs were so stiff when I woke up this morning.  I really wanted to wait a few hours for them to loosen up before running.  But the high today was supposed to be 94ºf.  So I got out a little after 11am and it was already 84ºf.  But I ran in the shade as much as possible.  Based on my splits I felt good for the pace I was running.  My goal was just to run comfortable and get in about 6 miles with hopes of another short run tonight.

Ran 2 miles this evening.  Again, I just wanted to go slow and easy. 

am - 6.37 miles - 8:05, 7:54, 7:53, 7:50, 7:37, 7:26, 2:38 - 49:26 - 7:45 avg.

pm - 2.11 miles - 8:33, 8:09, :52 - 17:35 - 8:20 avg.

Another warm/hot morning.  A little cooler than yesterday's run, but it seemed to bother me a lot more. 

am - 6.36 - 50:44 - 8:11, 8:01, 8:02, 7:53, 7:56, 7:33, 3:05 - 7:58 avg.

pm - 2.16 - 17:20 - 8:21, 7:45 - 8:02 avg.

By the time I felt like running the heat had really gone up outside.  So I went to the gym to run on the treadmill.  I wanted to go 6 miles.  I had only run 5 miles once on a treadmill and usually never go over 4.  I really hate running on the treadmill.  As far as pacing I wrote down a few notes on what speed I would have to run to average X minutes per mile.  So I hope I did all the math correctly.  But in the end the treadmill's odometer and my watch splits seemed to come together in the end.

While working that feeling in my leg never went away.  When I woke up it was still there.  The more I thought about it, I decided to skip a run and see how it felt after a days rest.

I could only feel something when getting up from a chair or going up steps.  Still could not tell if it was muscular or the femur.  Felt similiar to how it was a few months ago.  But it did not hurt when putting weight on it then letting off like it did then.  So I decided to go for a 2 mile run after work.  I had been awake about 17 hours and wanted to get it done quickly if there was no pain.  I want to be done with the run and this blog and in bed by 9am.  I got 15 more minutes.

Once I got started I felt absolutley nothing in the leg, so I ran faster than usual.  I was stunned at my 1st mile split.  30 seconds faster than I thought it would be.  Well I had to see if I could keep this pace and even negative split.  Wholey Moley the 2nd mile was way better.  I am pleased with the idea some kind of speed is coming back.  But still a long way and a lot of miles to go to get the most out what I am capable of.

am - 2.32 - 7:14, 6:47, 2:54 - 16:56 - 7:17 avg. - cooled down on last .32

I went out for 8 miles just before dinner time.  As I ran I noticed I was feeling pretty good.  After 4 miles I noticed I was wanting to pick up the pace.  I held back a bit and decided I would wait until a little closer to home to give a little more.  Just in case I wore out, I would not have as far to go.  The slight pace increase over the last 2 miles felt good and was almost comfortable.

After it was done I could not believe how fresh my legs felt.  I am sure the cooler temperatures today helped.  But I think this gave me a tactile measurement of my progress in the last month.  I am definitely gaining better fitness in my running. 

What a great run.

pm - 8.02 - 8:02, 7:54, 7:44, 7:47, 7:48, 7:42, 7:30, 7:23, :06 - 1:02:01 - 7:44 avg.

1st 4 - 31:27

2nd 4 - 30:23

negative split - 1:04

am - Got home late from work and could not get in my short and quick morning run.  Had to to get to bed instead.  I also did not sleep well today.  I kept waking up.  This will come back to get me working tonight I believe.

afternoon - Wanted to go at least 6.  1.6 into it I saw Steve Jones.  He is a local runner who lives on the other side of the county.  He said he owns a rental house here in town and decided to run from there today.  We ran the next 3.4 miles together.  It was a casual pace and we were able to keep up a conversation.   It has been a few years since I have run with someone and I enjoyed it.  But running and talking was a little harder than I remembered.  After we went our seperate ways I ended up with about 6 1/2.  Once home I took off my shoes and had a little surprise.  A spot of blood was on my sock about the size of a nickel.  Apparently my "index" toe was rubbing against the nail of my "middle" toe.  I am not sure what made this happen today, but I will trim the nails and use a band-aid for a couple of days.

night - Wanted to get in a couple of more miles before work. 

run - 6.51 - 8:05, 8:07, 8:13, 8:27, 8:29, 8:08, 4:15 - 53:47 (8:15 avg.)

run - 2.15 - 7:53, 7:35, 1:07 - 16:36 (7:43 avg.)

I never imagined I would get 50 miles in a week.  I always thought it would be too hard.  Yet only after running about a month and a half since my injury I have done it.  Reading these blogs made it seem so attainable.  It is amazing how helpful this site has been for me mentally.  It has allowed me to realize what I can do if I only try....plus a few two-a-days mixed in.

Run - 7.15 - 7:59, 7:52, 7:47, 7:45, 7:47, 7:22, 7:31, 1:03 - 55:09 (7:42 avg.)

After waking up I did not feel much like running.  But I went anyway.  I ran a slow 4 miles.  Later in the evening I ran another 4 before going to work.

4.12 - 8:45, 8:36, 8:25, 8:26, 1:01 - 35:15 - 8:33 avg.

4.05 - 7:41, 7:24, 7:19, 6:52, :25 - 29:43 - 7:20 avg.

Same course for each.

Got home from court after work and finally got to sleep at 11:45am.  Woke up at 3:30pm.  I am tired and the legs are tired.  So here's my rest day for this week.

Now I just need to re-adjust to normal working/living hours.

am - Got up and ran an easy and relaxed 4.

pm - The temperature had gone up a bit, but still much cooler than a couple of weeks ago.  Did 7.5 on a hillier(not sure if this word is correct) course than I normally run.  By the end my legs felt a little beat up and tired.

4.07 - 8:41, 8:41, 8:26, 8:25, :31 - 34:46 - 8:32 avg.

7.55 - 7:46, 7:27, 7:39, 7:38, 7:42, 7:44, 7:32, 4:06 - 57:37 - 7:37 avg.