November 2011 - Over The Hill

Weekly Training Report for 2011-11-27

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Nov 262011

mon: physio. Rode 2.0 miles. 2 miles on a machine at the physical therepist
tue: Sherwood Forest Loop. Ran 2.8 miles for 47 minutes at 17:02 pace. slow jog. Had to walk a bit, but faster when i was running
wed: physio. Rode 2.0 miles. Another visit to the physical therepist. Was… unpleasent
thu: Locksley-Essex out and back. Ran 4.2 miles for 60 minutes at 14:17 pace. Great slow jog. Wore out at end, but it felt great.
sat: Sherwood Forest Loop. Ran 2.7 miles for 40 minutes at 14:49 pace. Good slow jog today. Ankle felt sore but no pain.

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Nov 192011

mon: Sherwood Forest Loop. Ran 2.8 miles for 39 minutes at 14:08 pace. Some walking, mostly slow jog. I started getting some tenderness in my ankle, so I am going to take a couple of days off before resuming.
sun: Sherwood Forest Loop. Ran 2.8 miles for 46 minutes at 16:40 pace. Slow jog. Ankle feeling weak but no pain

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Nov 122011

tue: walk and “jog”. Ran 1.5 miles for 32 minutes at 21:46 pace. I am moving much better. I was able to do a cleaner form as I trundled along slowely. Physical therepy is going very well also.I can feel the strength in my ankle improving rapidly.
fri: walk and jog. Ran 3.0 miles for 44 minutes at 14:40 pace. It turns out that it is easier for me to run than walk! Because I run with the Pose method, I pull my feet up after a very light tap… hardly uses the Achilles. I walked up the hills and jogged the rest.
sun: elliptical. Ran 5.0 miles for 35 minutes at 7:06 pace. I can finally use the elliptical since the bend of my ankle is within my new limits. I was able to get a good workout with my HR in the right range.

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Nov 052011

mon: indoor mounted bike. Rode 4.2 miles for 15 minutes at 16.80 mph. Didn’t go well with the bike today. I had to stop after 15 minutes because of ankle issues.
thu: indoor mounted bike. Rode 5.0 miles for 20 minutes at 15.00 mph. OK.. leg sore from physical therapy
sun: walk and “jog”. Ran 1.5 miles for 32 minutes at 21:46 pace. Yes indeed it took me 32 minutes to go 1.47 miles, but it was under my own power without crutches or a boot. I tried to make it a workout by taking fast tiny steps and pretending I was running an 8:00 min pace. My Achilles tendon has reconnected but lacks most of its strength. It will take another 2 months to reform all the muscle connections. I am hugely happy about today though because I feel that what I did uses much of the cardio and muscles I need to retain some running conditioning during the rest of the healing.