The trek continues...

My activity level was up significantly in October, though in its last week I strained my back and took a head cold at the same time.  The PF still exhibits some post-run discomfort, especially the following morning,  The discomfort is considerably muted from before, so healing is taking place, albeit slowly.

Despite my efforts in October, my VO2max numbers showed no improvement, and are 20% lower than my peak (I know this is due to my injury-filled 2014, surgery earlier this year, etc.).  Maybe allowing the HR to reach 90%+ HRmax is not the right approach at this time.  I will dial back to 85%, just to stay in the aerobic region and add intervals as well.  Even intervals, according to some experts, should not exceed 90% HRmax for maximum benefit.  I am in this for life, so I will adjust and continue to push forward.

I hate doing stretching routines, especially stretching as an off-day workout routine.  I need to do it, regardless.  While I know runners do not need to be "gymnast flexible", I am a little stiffer in some areas than I should: hip flexors, calves, hamstrings.  I guess I just to figure out a way to make the workout somewhat enjoyable, and I am open to suggestions.

Until next time, forward, always forward...

Thoughts on running and recovery

I want to begin this post by saying that starting again is difficult, physically and mentally, but mostly mentally.  Mentally, there is the challenge of pacing oneself to avoid injury.  Mentally, one has to avoid looking backwards as to how things used to be.  Mentally, one has to avoid looking too closely toward the future and the long road that lies ahead.  All of these things can make it very difficult to get up in the morning and go out and run.

My challenges are starting over, recovering from a plantar fascia injury, and running barefoot.  The challenge of running barefoot helps keep me in check with respect to the loading I might otherwise put upon myself.  Running barefoot is a slow build up, and the plantar fascia needs a slow build-up as well.  This old body needs a slow build up, also. Nonetheless, there is something positive to take  from almost  every run.  All of my running metrics and cardio monitoring shows that the body is responding and getting better at its tasks. It does not always feel that way during execution, but the data is very plain, and encouraging.

I know that I won't feel like I'm really running again until I'm running three miles or more. This is my own "head issue", if you will.  But at that milestone, I know that I am over my injury and I can continue to move forward steadily.  Of all the lessons I've learned over the last several years regarding running, it is that the 10% rule is to be honored. It is good for almost every system of your body that's impacted by running: muscular system, skeletal system, cardiovascular system, and immunity system.  Sure, it's easy to go out and push much harder than 10%, but the reality is that your body will not catch up with your distance.  It all takes time.

Until next time, let's keep moving...and forward as much as possible.

The long road back...

I have now run twice this week, with no injury pain in the plantar fascia of the left foot.  The runs were very short, only ~0.5 mile each.  I know I need to ease into running so the PF gets used to the strain, and my whole body needs to ease in as well.  Yeah, I regret ignoring the bicycle the last few weeks.  So far, so good.

I am running 100% barefoot.  This is the most certain way I know to ensure good running form -- for me.  I am getting the PF used to running, and I am re-training my feet to be bare.  I am not concerned about heart rate.  My HR will go beyond 90% until my conditioning returns.  In the meantime, I need to get the whole system used to going again.  I am not quitting, though I know the road back will be long.  I just need to keep at it and make sure I do not hurt myself again.

Keep moving forward...

Still healing...

Every morning I awake with the hope of no pain in my left foot's plantar fascia.  Every morning, thus far, I am disappointed.  It is frustrating.  After it "warms up", it feels fine, but I know it is still damaged.  Sitting for even 30 minutes and then standing on it reminds me it is not ready.

We are anticipating a move in a couple of months, to a home we are presently building.  Our exercise room had its associated equipment dismantled to make room for my moving boxes from France, and it has acquired other boxes since then.

Meanwhile, I watch my diet, wear orthotics to support the fascia when walking (that is rough for a guy who loves being barefoot), and keep myself busy with chores which need to be done prior to selling the house.  I have regular meetings with my construction manager as well.

Not being able to run diminishes my enthusiasm for many things, and it is a fight to keep finding ways to be active without hurting the fascia further.

I will say that using the orthotics have helped facilitate healing.  Healing is progressing, it is just slow.  I am grateful for what healing has taken place.

Keeping on...

Frustration sets in...

Plantar fascia.  It hurts.  It is not healing.  I'm frustrated with it all.  I cannot give up running, and I am tired of not being able to run consistently.  It is de-motivating for all other activity.  Each morning I awake thinking I am going to be able to run, but even after being up and walking around for an hour, it still hurts.  Running won't make it better.  The roller makes it feel better, but not enough to heal it.

OK, that is enough whining.  That is why the blog has been quiet -- the PF problem.  I confess that I am very frustrated and a bit depressed about the whole thing.  I need to get my head back and at least cycle and swim.  I think I am going to have to start wearing shoes with some arch support until this PF thing heals.  I'm rambling; I'm sorry.

Now it is out there, and I will post of progress, and hopefully this PF will heal soon.  Thanks for coming along...

A full couple of days...and learning

Yesterday was a run day, my present HR-interval runs encompassing three miles (5km).  It was a good run in that I was able to recover to 95-100% between intervals for 2.3 miles (3.7km).  Previously, I was fortunate enough to maintain that type of recovery for only the first 1.2 to 1.3 miles (1.93 to 2.1 km).  I marked an improvement in time over the previous run, but still 15 seconds away from pre-Santa Fe.  I ran with a metronome, trying to get my cadence back down to 180 spm.  The metronome helped, but I am still not the consistent 180 spm (it was practically a straight line regardless of terrain and speed) I was doing for many, many months prior to my broken ankle.  Using a higher cadence is simply wasted energy, unless one is trying to speed up at the end of a race.  I will get back to my 180 spm; it will take using the same training methods that allowed me to achieve it before.

Today was swimming and cycling.  I did push myself more on the bike, but I also had to wait on traffic more than usual today, so the numbers do not really show my push.  I did manage to set a new max-speed high for myself at 16.8 mph (27 kph).  I cycle on flat terrain, so that means no hill assist -- all leg effort.

My swim workout extended my frustration with my inability to generate any propulsion with my flutter kick in the freestyle.  My breast-stroke is getting more consistent and rhythmic, but there is still substantial room for improvement -- at least there seems to be progress.  I went back to the swimming website I mentioned before, and reviewed all the videos and re-read the articles.  It seems runners have an issue with stiff ankles, and stiff ankles are death for the flutter kick.  The site recommend flippers, so I went and bought some specifically for training (shorter than normal flippers).  We'll see what happens when I return to the pool on Wednesday.

Altogether, the last two days have been good fitness days.  I cannot complain.

Keep moving forward.

A little Turf-n-Surf

Ah-Ha!  You were thinking about that ribeye and shrimp combo down at the local steak joint, right?  Sorry to disappoint your taste buds, this is not nearly as satiating...

Yesterday morning I ran.  I must admit, I did not want to run yesterday, but I could not come up with an excuse that would sound acceptable when I typed it out here.  As usual, making the run turned out to be the happier choice.  It was 75F (24C)/95% humidity.  I did OK, though, two minutes faster than Tuesday's run, so I am getting back to where I left off.  It was indeed a hot and sticky run, but much better than not running.

I got the opportunity to swim later in the day, when the heat was in the 90s (+32C).  I worked out for twenty minutes, which is not such a long time, I know.  I am either doing drills or swimming laps the whole time.  When I got finished, I showered, but I had those post-shower sweats -- I had not realized what an intense workout swimming can provide (especially one that is less than efficient in the water).

Honestly, swimming and running the same day gives me a whole new level of respect (already high) for triathletes.

Today would normally have been a cycling day, but my presence was required at our house's construction site -- they finally got the slap poured.  It required 350 cubic yards (268 cubic meters) of cement, but really, that is for the other blog.

Meanwhile, keep moving forward, and run if the mind says 'no'.  It will thank you later.