avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Week of Nov. 22 - 28, 2021

My next race is the Walt Disney World marathon on Jan. 9, 2022. I've made a short plan with 3 weeks of easy recovery and then some training prior to a 3-week taper. My goal for this marathon is to finish it without being dead because I'm planning to run with other Dis'ers if I can.

This is the third training week.

Monday

• Before breakfast: foam rolling and stretching
• After work:
  • 50 min easy
    • T+D 63, 0% effect; T 48 F
    • time: 50:00
    • distance: 4.26 mi
    • average pace: 11:45
    • splits: 11:45, 12:05, 11:19, 11:42, 12:10
    • ave HR: 139 BPM - within my target range
    • elevation gain: 121 ft (uncorrected)
    • route: Sligo Creek Trail

Tuesday

• Before breakfast: Workout 2
  • 3 x 5 single-leg squats on bench, each leg, 20 lb vest
  • 3 x 5 lawnmowers, each arm, 35 lb
  • 3 x 5 wide push-ups, 20 lb vest
  • 3 x 5 hamstring curls, each leg, 13 lb band
  • 3 x 5 parallel-bar dips
• In evening: 2-hr tennis doubles match - my partner and I won 6-0, 6-3, and our team won overall, too!

Wednesday

• Before lunch:
  • Hill repeats: 10 min easy + 10 x (1 min hard uphill + 2 min walk downhill) + 10 min easy
    • T+D 57, 0% effect; T 43 F
    • time: 50:06
    • distance: 3.66 mi
    • hill repeat splits: 9:37, 9:20, 8:42, 9:00, 9:12, 9:02, 8:43, 8:57, 8:46, 8:55
    • elevation gain: 400 ft (uncorrected)
    • route: old loop around the neighborhood
• In evening: 2-hr tennis doubles round-robin

Thursday before breakfast: walk

• time: 59:24
• distance: 3.38 mi
• average page: 17:34
• route: around the block

Friday afternoon:

• 50 min easy
  • T+D 53, 0% effect; T 28 F, WC 19 F
  • time: 50:01
  • distance: 4.2 mi
  • average pace: 11:55
  • splits: 11:47, 12:05, 11:53, 11:50, 12:09
  • ave HR: 139 BPM - within my target range
  • elevation gain: 243 ft (uncorrected)
  • route: Tanglewood development
  • comments; I was supposed to do tempo intervals, but there was surprise snow in Franklin, and I could not.

Saturday before dinner:

• 90 min easy on trail
  • T+D 55, 0% effect; T 41 F
  • time: 1:11:00
  • distance: 5.22 mi
  • average pace: 13:37
  • splits: 13:10, 12:52, 14:09, 15:04, 12:50, 13:32
  • ave HR: 141 BPM - just above my target range
  • elevation gain: 546 ft (uncorrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: I sprained my left ankle AGAIN. Almost done with the run and on pretty flat ground. More below.

Sunday before dinner: walk on treadmill - had to skip my planned long run because of the ankle sprain

• time: 44:24
• distance: 2.17 mi
• average page: 20:28
• incline: 0%

Health

Ankle: Grrrr....no reason for the sprain. My ankle had no pain, no swelling, and good range of motion...and it just seemed to give out. It seemed to swell up very fast, although in retrospect I think it wasn't faster than previous times, and so I ended up going to urgent care for someone to take a look and get x-rays. No fractures, so just a good sprain. I did get a referral to an orthopedist. I made an appointment with him for about 10 days from this. We'll see what he says.

Headache: been up and down pretty much like usual except that Sunday was a really awful headache - I had grading to do and really had to work hard to concentrate. Grrr.

 

[SheHulk]

Geez a week of highs and lows! Hope you heal up fast.

 

[avondale]

Geez a week of highs and lows! Hope you heal up fast.

Thanks!

 

[garneska]

I went ahead and got my COVID booster today. I figure I did a long run yesterday and it gives me 6 days before I get on a cruise. Plus I should be covered for MW. I will see how I feel tomorrow. I am supposed to do an hour running but if this booster is like second shot, I may have to skip. On the flip side my knee is so messed up an extra rest day may not be a bad thing.

 

[avondale]

I went ahead and got my COVID booster today. I figure I did a long run yesterday and it gives me 6 days before I get on a cruise. Plus I should be covered for MW. I will see how I feel tomorrow. I am supposed to do an hour running but if this booster is like second shot, I may have to skip. On the flip side my knee is so messed up an extra rest day may not be a bad thing.

Good on the booster. I hope it hasn't hit you too badly!

 

[garneska]

Good on the booster. I hope it hasn't hit you too badly!

it was not as bad as shot two, and i did manage to get out and run this morning before it hit me. I did end up not feeling so great by 10 am. Headache, slight fever, tired and generally run down, but not as bad as the last time. I think i will be better by tomorrow. The one thing though is my arm hurts a lot more. maybe it is from all the vaccines. i got them all in the left arm. Even DH is complaining the booster made his arm a lot more sore.

 

[avondale]

Week of Nov. 29 - Dec. 5, 2021

My next race is the Walt Disney World marathon on Jan. 9, 2022. I've made a short plan with 3 weeks of easy recovery and then some training prior to a 3-week taper. My goal for this marathon is to finish it without being dead because I'm planning to run with other Dis'ers if I can.

This is the fourth training week and a cut-back week. This was fortuitous timing because I didn't feel quite so back taking Sunday through Friday off from running because of my sprained ankle.

Monday after work: walk on treadmill

• time: 1:27:17
• distance: 4.28 mi
• average pace: 20:24
• incline: 0%

Tuesday

• Before breakfast: Workout 3 (below) and foam rolling and stretching
  • 3 x 5 wide-stance goblet squats, 20 lb vest and 35 lb
  • 3 x 1 chin-ups
  • 3 x 5 reverse-grip lat pull-downs, 42 lb bands
  • 3 x 5 close-grip bench press, 60 lb
  • 3 x 5 (each leg) single-leg hamstring curl on Swiss ball
  • 3 x 5 Arnold presses, 20 lb per arm
• After work: walk on treadmill
  • time: 1:24:53
  • distance: 4.46 mi
  • average pace: 19:02
  • incline: 1%

Wednesday

• Before breakfast: part of Workout B because I was short on time
  • 3 x 30 sec (each side) side plank
  • 5 x 10 sec hollow-body holds
• After work: walk on treadmill
  • time: 1:26:54
  • distance 4.86 mi
  • average pace: 17:53
  • incline: 1%

Thursday

• Before breakfast: Workout 4
  • 3 x 5 (each leg) single-leg glute bridge, 25 lb
  • 3 x 5 bent-over reverse-grip dumbbell rows, 25 lb per arm
  • 3 x 3 (each side) push-up on medicine balls into side plank, 20 lb vest
  • 3 x 5 hamstring slides
  • 3 x 5 bent-over lateral raises, 15 lb per arm
• After work: walk on treadmill
  • time: 1:26:26
  • distance: 4.84 mi
  • average pace: 17:52
  • incline: 1%

Friday after dinner: walk on treadmill

• time: 44:14
• distance: 2.51 mi
• average pace: 17:38
• incline: 1%

Saturday

• Before lunch: 2-hr tennis doubles practice
• Before dinner:
  • 60 min easy
    • T+D 85, 0% effect; T 57 F
    • time: 1:00:01
    • distance: 4.95 mi
    • average pace: 12:08
    • splits: 11:49, 12:37, 12:15, 11:59, 11:57
    • ave HR: 143 BPM - above my target range
    • elevation gain: 151 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: I wrapped my ankle, and this trail is paved. I could not keep my HR down.

Sunday before lunch:

• 90 min LR
  • T+D 66, 0% effect; T 50 F
  • time: 1:30:01
  • distance: 8.45 mi
  • average pace: 10:39
  • splits: 10:46, 10:32, 10:36, 10:37, 10:53, 10:38, 10:43, 10:32, 10:31
  • ave HR: 148 BPM - at the low end of my target range
  • elevation gain: 157 ft (uncorrected)
  • route: Rock Creek Trail
  • comments: I wrapped my ankle, and this trail is paved. No problems with the ankle.
  • comments: I brought 1.5 L with Nuun, but I doubt that I even drank half of it.
  • comments: I was very happy to go out and lay down a LR effort for 90 min. Perhaps the only thing I miss about road running (vs trail running) is that you can run faster on pavement! My average pace was 11 sec/mi faster than my last prescribed LR pace in a Dopey Badger plan, so I hope that shows improvement.

Health

Ankle: the swelling has gone down significantly, although it's not totally gone, and the bruising has nearly gone away. We'll see what the orthopedist says on Tuesday.

Headache: Normal ups and downs except that on Sunday after my long run, it was HORRIBLE. I suspect I was dehydrated, even though I took water + electrolytes with me, but wow it was bad.

 

[avondale]

@DopeyBadger, can you give me some advice, please?

My orthopedic doc has convinced me to not run until I get my MRI (Sunday) and see him again for interpretation (Thursday after). He said I could run "a small amount" but he would prefer not.

Assuming that I get the OK to run after Thursday, Dec. 16, I am not sure how much to run between then and the Disney marathon. This is what I'm looking for your advice on.

What do you need to know?

I sprained my ankle on Saturday, Nov. 27 when I had finished 75 minutes of a 90-min easy run on a trail. I was supposed to do a 150-min LR on trail the next day, but obviously I didn't do that. I should have had 6 hr 30 min of running that week, but instead got about 4 hr.

The following week (Nov. 29 - Dec. 5) was a cut-back week. This was 4 hr 45 min of running, with a 90-min LR on Sunday. I ran 60 min easy on Saturday and 90 min LR on Sunday, both on paved surfaced.

This is what this week and next week were supposed to look like:

• Dec. 6 - 12: 6 hr 45 min of running, with 180 min LR on a trail on Sunday
• Dec. 13 - 19: 7 hr 0 min of running with 220 min LR on a trail - peak week

Clearly, even if the doc says I can run after Dec. 16, I shouldn't just jump in with that week of the plan. The weeks after that are the taper, with Dec. 20 - 26 being 5 hr 45 min of running and a 140-min LR on a trail on Sunday.

I've been running 5 days per week since Oct. 18. My previous race was the virtual Boston Marathon, which I did on Oct. 11.

Obviously, if the doc limits my running, I will obey that. I'm just not sure how to even approach this. I hope you can give some suggestions.

ETA: For the week right after the sprain, this week, and next week, I've been walking on my treadmill for about 90 min per day at 3.5 - 4 mph. I'm hoping that will keep a little fitness up and it also gets my steps done!

I'm really not sure how to handle this.

 

[DopeyBadger]

Alright, please confirm:

9/6 to 9/12: 5:40 hrs running
9/13 to 9/19: 4:20 hrs running
9/20 to 9/26: 5:40 hrs running
***Boston***
10/18 to 10/24: 3:00 hrs running
10/25 to 10/31: 3:40 hrs running
11/1 to 11/7: 4 hrs running
11/8 to 11/14: 4:41 hrs running
11/15 to 11/21: 5:33 hrs running
11/22 to 11/28: 3:41 hrs running
11/29 to 12/5: 2:30 hrs running
12/6 to 12/12: Tuesday Ortho said no running; 0 hrs running

So I think we can both agree that doing anything close to 6:45 and 7:00 hrs wouldn't be a good choice, but based on the above even if you were healthy I'd still say that would have been a pretty aggressive plan. The most running in a week not including virtual Boston was about 5:30-5:40 hrs.

By the time you can return to running on 12/16 at the earliest, it will have been 10 days off from running, and about 4 weeks since your last peak. You'll have:

12/13 to 12/19, but really 12/16 to 12/19:
12/20 to 12/26:
12/27 to 1/2:
1/3 to 1/9: Race Week

With 10 days off, you'll need a minimum of 10 days return. So you can't truly resume training until 12/26. At that point it'll have been roughly 6 weeks since peak, so you'll have no business getting anywhere close to 5:40 hrs at that point. Additionally, you're so close to race day it'll be time to prioritize being healthy over any fitness gains you may try and make to get back in the groove of things since anything after 12/30 won't be fully realized.

So if the PT says it's safe to return to running, I would imagine something like the following at the most:

12/16 - 20 min easy
12/18 - 20 min easy
12/19 - 30 min easy

12/20 - OFF
12/22 - 40 min easy
12/24 - 30 min easy
12/25 - 30 min easy
12/26 - 60 min easy

TOTAL = 2:40 hrs

12/27 - 30 min easy
12/29 - 75 min easy
12/31 - 30 min easy
1/1 - 30 min easy
1/2 - 60 min easy

TOTAL = 3:45 hrs

1/3 - 30 min easy
1/5 - 30 min easy
1/7 - 20 min easy
1/8 - 15 min easy
1/9 - Marathon

 

[avondale]

Alright, please confirm:

9/6 to 9/12: 5:40 hrs running
9/13 to 9/19: 4:20 hrs running
9/20 to 9/26: 5:40 hrs running
***Boston***
10/18 to 10/24: 3:00 hrs running
10/25 to 10/31: 3:40 hrs running
11/1 to 11/7: 4 hrs running
11/8 to 11/14: 4:41 hrs running
11/15 to 11/21: 5:33 hrs running
11/22 to 11/28: 3:41 hrs running
11/29 to 12/5: 2:30 hrs running
12/6 to 12/12: Tuesday Ortho said no running; 0 hrs running

I didn't mention anything about the running prior to the virtual Boston...I guess you tallied something from my website?

So I think we can both agree that doing anything close to 6:45 and 7:00 hrs wouldn't be a good choice, but based on the above even if you were healthy I'd still say that would have been a pretty aggressive plan. The most running in a week not including virtual Boston was about 5:30-5:40 hrs.

Yes, definitely going right back on plan is not a good idea, hence my question for you.

By the time you can return to running on 12/16 at the earliest, it will have been 10 days off from running, and about 4 weeks since your last peak. You'll have:

12/13 to 12/19, but really 12/16 to 12/19:
12/20 to 12/26:
12/27 to 1/2:
1/3 to 1/9: Race Week

With 10 days off, you'll need a minimum of 10 days return. So you can't truly resume training until 12/26. At that point it'll have been roughly 6 weeks since peak, so you'll have no business getting anywhere close to 5:40 hrs at that point. Additionally, you're so close to race day it'll be time to prioritize being healthy over any fitness gains you may try and make to get back in the groove of things since anything after 12/30 won't be fully realized.

So if the PT says it's safe to return to running, I would imagine something like the following at the most:

12/16 - 20 min easy
12/18 - 20 min easy
12/19 - 30 min easy

12/20 - OFF
12/22 - 40 min easy
12/24 - 30 min easy
12/25 - 30 min easy
12/26 - 60 min easy

TOTAL = 2:40 hrs

12/27 - 30 min easy
12/29 - 75 min easy
12/31 - 30 min easy
1/1 - 30 min easy
1/2 - 60 min easy

TOTAL = 3:45 hrs

1/3 - 30 min easy
1/5 - 30 min easy
1/7 - 20 min easy
1/8 - 15 min easy
1/9 - Marathon

Interesting. That first week in particular is a whole lot less than I would do even in marathon recovery - usually I take a week completely off after a marathon and then start back with 30-min easy runs. Are you really suggesting this because of 10 days off or because of the injury recovery?

However, this definitely answers my question, so I appreciate it. Thank you! I wasn't sure how to balance all of the tensions between different training goals.

From what I can tell, the ankle sprain recovery is really progressing very well. I'm very optimistic that the MRI will not show any issues. I'll post an update when I have the doc's analysis. I'm purposely not saying much about his preliminary comments because I don't want a deluge of advice on one hand and "uh-oh, you're doomed" comments on the other hand (I say with some hyperbole).

 

[DopeyBadger]

I didn't mention anything about the running prior to the virtual Boston...I guess you tallied something from my website?

I did. I was looking for a recent peak in the timeframe before Boston, but found the peak there was much the same as your peak the week of 11/15.

Interesting. That first week in particular is a whole lot less than I would do even in marathon recovery - usually I take a week completely off after a marathon and then start back with 30-min easy runs. Are you really suggesting this because of 10 days off or because of the injury recovery?

It's a multitude of factors.

-It'll be 10 days off, but even the weeks proceeding are 2.5 and 3.5 hrs. So that's 24-ish days since the last peak, or 31-ish since the start of that peak week. In a normal situation you peak every two weeks. So there's a reasonably large gap between 14 days and 31 days. Hence, I don't think it's wise to rush in too quickly.
-The marathon is 3.5 weeks from the return to running. So if this were with say 12 weeks remaining until race day, then I'd probably suggest being a little more aggressive. But with such a short period of time remaining, it's important to balance a proper recovery from the time off with the knowledge that you're short on time on making any fitness gains. So being aggressive isn't a great choice since many of the benefits won't be realized.
-The injury certainly plays a role as well. If this were a sickness and unrelated to running, then you'd approach the return to running differently after 10 days off. But this was a running caused injury. So patience is best when returning. And this is a reoccurring injury now. You rolled your left ankle on 7/4, 7/12, 9/19, and 11/27 per this journal. That's four time in five months. I'm not a doctor, but that's a lot of the same injury occurring in a short period of time.

 

[avondale]

I did. I was looking for a recent peak in the timeframe before Boston, but found the peak there was much the same as your peak the week of 11/15.

Ha, I pretty much just copied over the weekend run from the Boston plan into this plan.

It's a multitude of factors.

-It'll be 10 days off, but even the weeks proceeding are 2.5 and 3.5 hrs. So that's 24-ish days since the last peak, or 31-ish since the start of that peak week. In a normal situation you peak every two weeks. So there's a reasonably large gap between 14 days and 31 days. Hence, I don't think it's wise to rush in too quickly.
-The marathon is 3.5 weeks from the return to running. So if this were with say 12 weeks remaining until race day, then I'd probably suggest being a little more aggressive. But with such a short period of time remaining, it's important to balance a proper recovery from the time off with the knowledge that you're short on time on making any fitness gains. So being aggressive isn't a great choice since many of the benefits won't be realized.
-The injury certainly plays a role as well. If this were a sickness and unrelated to running, then you'd approach the return to running differently after 10 days off. But this was a running caused injury. So patience is best when returning. And this is a reoccurring injury now. You rolled your left ankle on 7/4, 7/12, 9/19, and 11/27 per this journal. That's four time in five months. I'm not a doctor, but that's a lot of the same injury occurring in a short period of time.

OK, I see. I am not as worried as you about the ankle (until the doc tells me I have 6 months to live, LOL) because I'm already scheduled for PT on that and I probably won't be running many trails between now and the race. The sprains have been exclusively on trails. Also, doc is letting me play tennis, which I was a bit surprised about...but the tennis only lasts about another week before the leagues shut down for the holidays.

I have no time goal for the Disney marathon, but my whole point of running it was to have fun with other Dis'ers, so I want to be able to keep up. Hopefully there will be a slower subset of the Goof Troop.

Thank you for the thoughts on this! Undoubtedly I will change things around a bit, but this is very helpful.

 

[DopeyBadger]

I have no time goal for the Disney marathon, but my whole point of running it was to have fun with other Dis'ers, so I want to be able to keep up. Hopefully there will be a slower subset of the Goof Troop.

There are some other DIS'ers around your starting group and estimated pace that were planning Team Not So Fast. But I don't think anyone's taken ownership of setting anything up yet.

 

[avondale]

Week of Dec. 6 - 12, 2021

My next race is the Walt Disney World marathon on Jan. 9, 2022. I've made a short plan with 3 weeks of easy recovery and then some training prior to a 3-week taper. My goal for this marathon is to finish it without being dead because I'm planning to run with other Dis'ers if I can.

The orthopedic doctor that I saw on Tuesday said that it would be OK to run "a small amount" until I got an MRI on my ankle and saw him again for interpretation, but he'd rather not. I'm trying not to be too dumb, and so I did not run.

Monday after work: walk on treadmill

• time: 1:27:11
• distance: 5.05 mi
• average pace: 17;16
• incline:1%

Tuesday

• Before breakfast: Workout 1
  • 3 x 5 squat, 20 lb vest + 60 lb
  • 3 x 1 pull-up
  • 3 x 5 banded lateral pull-down, 42 lb
  • 3 x 5 bench press, 65 lb
  • 3 x 5 weighted hip thrust, 40 lb
  • 3 x 5 shoulder press, 25 lb each arm
• After work: walk on treadmill
  • time: 1:27:50
  • distance: 5.16 mi
  • average pace: 17:01
  • incline 1%

Wednesday

• Before breakfast: Workout A - skipped plyometric exercises - and foam rolling and stretching
  • 3 x 60 sec plank
  • 3 x 10 superman
  • 20 (each side) giant step-ups
  • 2 x 15 (each side) single-leg calf raises with 20 lb vest
• After work: walk on treadmill
  • time: 1:26:48
  • distance: 5.1 mi
  • average pace: 17:01
  • incline: 1%

Thursday

• Before breakfast: Workout 2
  • 3 x 5 single-leg squats on bench, each leg, 20 lb vest
  • 3 x 5 lawnmowers, each arm, 35 lb
  • 3 x 5 wide push-ups, 20 lb vest
  • 3 x 5 hamstring curls, each leg, 13 lb band
  • 3 x 5 parallel-bar dips
• After work: walk on treadmill
  • time: 1:27:39
  • distance: 5.27 mi
  • average pace: 16:38
  • incline: 1%

Friday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 44:08
  • distance: 2.52 mi
  • average pace: 17:31
  • incline: 1%

Saturday before dinner: walk on treadmill

• time: 1:56:10
• distance: 7.01 mi
• average pace: 16:34
• incline: 1%

Sunday before dinner: walk on treadmill

• time: 1:27:00
• distance: 5.3 mi
• average pace: 16:25
• incline: 1%

Health

The orthopedic doc suggested that I wear a compression sock on my sprained ankle to help move the fluid from the remaining swelling out of the area. That has really made a big difference. He also gave me a lace-up sort of brace that I did wear for a few days. I'm not feeling any pain from the ankle, so I stopped with it. I got my MRI today (Sunday) and I go back to the doctor for him to take a look at it on Thursday.

My headache has been continuing even without any running, so I guess that answers the question of whether running causes them. It's been up and down.

 

[avondale]

I'm cleared to run! I'll post details in my end of the week log.

 

[avondale]

Week of Dec. 13 - 19, 2021

My next race is the Walt Disney World marathon on Jan. 9, 2022. I had a short training plan that led up to this race, but my ankle sprain on Nov. 27 cut that short.

Monday after work: walk on treadmill

• time: 1:27:03
• distance: 5.12 mi
• average pace: 17:00
• incline:2%

Tuesday

• Before breakfast: Workout 3
  • 3 x 5 wide-stance goblet squats, 20 lb vest and 35 lb
  • 3 x (1 chin-ups + underhand lateral pull-down with bands), 42 lb
  • 3 x 5 close-grip bench press, 60 lb
• After dinner: 2-hr tennis doubles match - my partner and I won 6-2, 6-3, and our team won overall, too!
• Before bed: 0.5-mi walk on treadmill to get to 10,000 steps

Wednesday after dinner: 2-hr tennis doubles round-robin

Thursday

• Before breakfast: foam rolling and stretching
• Before dinner:
  • 30 min easy
    • T+D 103, 0.5% effect; T 64 F
    • time: 30:01
    • distance: 2.55 mi
    • average pace: 11:48
    • splits: 11:39, 11:45, 12:10
    • ave HR: 138 BPM - within my target range
    • elevation gain: 72 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: My orthopedic doctor cleared me to run earlier in the day.

Friday before dinner: walk on treadmill

• time: 1:27:04
• distance: 5.21 mi
• average pace: 16:43
• incline:2%

Saturday

• Before breakfast:
  • 30 min easy
    • T+D 70, 0% effect, T 48 F
    • time: 30:01
    • distance: 2.5 mi
    • average pace: 11:59
    • splits: 11:59, 11:52, 12:15
    • ave HR: 139 BPM - within my target range
    • elevation gain: 69 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: I was up early for this because I had to give my final exam at 10:30am.
• After dinner: 2-hr tennis doubles match - my partner and I won 2-6, 6-0, 1-0, and our team won overall, too!

Sunday

• Before lunch:
  • 50 min easy
    • T+D 63, 0% effect, T 43 F, WC 35 F
    • time: 50:02
    • distance: 4.24 mi
    • average pace: 11:47
    • splits: 11:47, 11:57, 11:43, 11:42, 11:50
    • ave HR: 141 BPM - just above my target range
    • elevation gain: 89 ft (uncorrected)
    • route: Rock Creek Trail
• Before dinner: walk on treadmill
  • time: 44:00
  • distance: 2.53 mi
  • average pace: 17:24
  • incline:2%

Health

Ankle: I got my MRI of my sprained ankle last Sunday and saw the orthopedic doctor on Thursday afternoon. I had not stated previously about why he wanted the MRI, but he thought there might have been an avulsion fracture at the end of one of my torn ligaments and due to some bruising on my shin above the ankle, he was worried about a stress fracture. The MRI came back negative for the stress fracture (and I am realizing that he never mentioned the avulsion fracture again, so I guess he is not concerned about that). Since there was no stress fracture and the swelling on my ankle was continuing to decrease, he cleared me to run with no restrictions except "don't do anything stupid". He knew I have a marathon coming up. So this is a big yay!

I went to physical therapy for the ankle sprain for the first time the day before I saw the orthopedic doctor again. The therapist (the same one I had been seeing for my neck/headaches) gave me some mild strengthening exercises but didn't want to go with anything weight-bearing yet until she heard about the MRI results. I think the PT is going to be very helpful.

Headache: It continues, of course Ups and downs.

 

[garneska]

I love the “don’t do anything stupid “ phrase. My friend and I say that. Dont be stupid, yet I feel like I am. Though getting through runs. you are welcome to join team walking wounded.

 

[avondale]

I love the “don’t do anything stupid “ phrase. My friend and I say that. Dont be stupid, yet I feel like I am. Though getting through runs. you are welcome to join team walking wounded.

Ha, I almost always feel the opposite...I feel like I generally only take calculated risks.

Thanks about the race...I have not idea how all the different groups are going to shake out, but I was hoping to be social for this race!

 

[avondale]

Week of Dec. 20- 26, 2021

My next race is the Walt Disney World marathon on Jan. 9, 2022. I had a short training plan that led up to this race, but my ankle sprain on Nov. 27 cut that short. I've been cleared to run, but since I'm into the taper period, I won't be doing any more really long runs.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 1:27:18
  • distance: 5.35 mi
  • average pace: 16:19
  • incline: 2%

Tuesday

• Before breakfast: Workout 4
  • 3 x 5 (each leg) single-leg glute bridge, 30 lb
  • 3 x 5 bent-over reverse-grip dumbbell rows, 25 lb per arm
  • 3 x 3 (each side) push-up on medicine balls into side plank, 20 lb vest
  • 3 x 5 hamstring slides
  • 3 x 5 bent-over lateral raises, 15 lb per arm
• After work:
  • 40 min easy
    • T+D 61, 0% effect, T 41 F, WC 37 F
    • time: 40:01
    • distance: 3.42 mi
    • average pace: 11:41
    • splits: 11:48, 11:39, 11:34, 11:46
    • ave HR: 139 BPM - within my target range
    • elevation gain: 92 ft (uncorrected)
    • route: Sligo Creek Trail

Wednesday

• Before lunch: 10 Rounds boxing workout (40 min)
• Before dinner:
  • 50 min easy
    • T+D 61, 0% effect, T 46 F, WC 37 F
    • time: 50:01
    • distance: 4.3 mi
    • average pace: 11:39
    • splits: 11:46, 11:51, 11:34, 11:39, 10:47
    • ave HR: 141 BPM - just above my target range
    • elevation gain: 72 ft (uncorrected)
    • route: Rock Creek Trail

Thursday before lunch: walk on treadmill

• time: 1:30:12
• distance: 5.45 mi
• average pace: 16:33
• incline: 2%

Friday really freaking early:

• 50 min easy
  • T+D 62, 0% effect, T 41 F, WC 34 F
  • time: 48:19
  • distance: 4.02 mi
  • average pace: 12:01
  • splits: 12:17, 11:58, 11:40, 12:11
  • ave HR: 134 BPM - within my target range
  • elevation gain: 289 ft (uncorrected)
  • route: old loop around the neighborhood
  • comments: This route is hilly, and with the cold wind, I was not wanting to do this run starting before 5:00am. However, if I didn't do it before we left for our 8-hour drive to FIL's, I wouldn't get my 10k steps for the day. I'm not ruining my streak!

Saturday afternoon:

• 50 min easy
  • T+D 90, 0% effect, T 48 F, windy
  • time: 50:01
  • distance: 4.15 mi
  • average pace: 12:04
  • splits: 12:00, 12:18, 11:54, 12:07, 11:35
  • ave HR: 140 BPM - at the top of my target range
  • elevation gain: 43 ft (uncorrected)
  • route: Lakeshore Drive, Grosse Pointe
  • comments: Headwind in second mile, tailwind in third mile, headwind in fourth mile. It was unusually warm for this time of year.

Sunday before breakfast:

• 60 min easy
  • T+D < 60, 0% effect, WC 27 F
  • time: 1:00:01
  • distance: 5.19 mi
  • average pace: 11:34
  • splits: 11:41, 11:46, 11:27, 11:32, 11:29, 11:08
  • ave HR: 139 BPM - within my target range
  • elevation gain: 82 ft (uncorrected)
  • route: Lakeshore Drive, Grosse Pointe
  • comments: I still wasn't excited about this run, but my HR was much better.

Health

Ankle: Doing my physical therapy exercises.
Headache: Still going on. Maybe a bit better the past few days.

 

[Herding_Cats]

Ooooooh Grosse Pointe. So fancy!