ADELANTE!

Monday, 01-03-2011 25:15 around Ft. McHenry 3.50 miles; 7:13 pace; 143 avg. HR Tuesday, 01-04-2011 40:00 around the Inner Harbor Wednesday, 01-05 to TBD * And so, yesterday's run proved to be painful once more. Not a stop in my tracks painful, but that recurring, ugh, pain that I know will only get worse. I have an XRay schedule for Monday of next week to finally put to rest if I have a stress fracture or some bad PTT tendonitis. Regardless, this is not going away with rest and treatment, which makes me think that perhaps the bone is invovled. This is the absolute worst injury of my career and one that I feel could have been avoided if I was more experienced in this environment and terrain. Basically, running 22 miles on roads at a pretty good clip with these hills have killed my chances at a successful Spring 2011. Let's hope this one day clears up and then I will utilize all the knowledge gained and build up correctly and successfully with health. Depression is difficul

Monday, 12-20-2010 Rest / Medial Malleolus Tuesday, 12-21-2010 Rest / Medial Malleolus * So, just a quick update: had an amazing long run on Sunday, but due to the snowy trails I had to run on 100% roads, which I haven't done for 2h20' in a very long time. I am guessing that the stress of the cambered road on my right foot was too much and the pronation in that ankle caused the pain, etc. Getting better every hour, I should be good to run tomorrow. Am being conservative with injuries this year, as I won't hit 3,000 miles (more like 2,700). No rush. Wednesday, 12-22-2010 10 min test Thursday, 12-23-2010 Rest/Insurance Friday, 12-24-2010 28:27 thru Rockburn Dr * 7:00, 6:39, 6:46, 6:33, 6:13 Once again, tremendously surprised at remaning fitness. Wore my Macca Racers because I felt I needed something sans-stability to let my malleolus have flexibility and I had zero pain during the run (residual after). It was a great, relaxed run, with absolutely no issues. Very t

Monday, 12-13-2010 45 min steady on the treadmill at CTC * It has been 20-degrees and WINDY, up to 35mph gusts, so I opted for the treadmill this week, with a motive to also help heal my Achilles. When I had a major Achilles injury in 2001, the only thing that healed me was running on the treadmill: the smooth, consistent surface and footstrike brought it all back into alignment. I can say that after today's run, the magic worked once again. Boring, but oh well... most of the time at 8.5mph and .5% grade. Tuesday, 12-14-2010 20 min w/u, 1-2-3-1-2-3 fartlek w/ equal rec. on treadmill, 15 min c/d (56 min) * So, one of my weaknesses is my ambition. I researched like mad the proper treadmill hill workout and came upon a trusted source (Frank Horwill) and so I set upon 10K pace (11mph) and 4% grade for my efforts. However, I quickly realized that 11mph at 4% grade was not 5:27 pace, but 5:05 pace! So, it was a rough first set, hitting 1-min at 11mph. Knowing I didn't want to ke

Monday, 12-06-2010 25 min, abort run due to discomfort in Achilles Tuesday, 12-07-2010 Recover Wednesday, 12-08-2010 Rest Thursday, 12-09-2010 45:10 around the Inner Harbor * Ah, so I've been a disaster lately. My body continues to sabotage my plans of greatness. This time around it was my Achilles, and so I let it rest. Today was much better, basically pain free until the last 10 min, but I think it's just working its way out. Decided to drop the Ravenna from rotation and focus on the Racer ST and hopefully the MT-101 in the near future. Friday, 12-10-2010 44:40 around the Innter Harbor * Pretty interesting run. Headed out at lunch after debating running on the treadmill (first because of Achilles feeling weak and second because of cold/wind), but the run was great as it started snowing on me within a couple of miles and really started coming down the last 20-min, which was fun. It's amazing the difference between one day and the next, as today I ran a full 1-mi