2011 A look Back

Well, my 2011 running year had some setbacks.  I started the year with a calf injury (my left peroneus longus muscle) which had me going to physical therapy for about month.  Once that healed I started training for the 2011 Dam to Dam race here in Des Moines.  The Dam to Dam is a wonderful 20K race held during the first week of June.  But all wasn't well.  In May I stress fractured my left fibula.  I was thinking really who stress fractures their fibula (that is a support bone) and once again I start physical therapy.

Then I was back to running in July and things were going well.  I started taking it slow because I developed some bursitis in my left knee that the physical therapist was working on.  I started feeling great then in mid-August I damaged my right peroneus longus.  This was a serious injury.  I could barely walk for 3 days and I couldn't run for 8 weeks.  For some reason I didn't go see the doctor or return to physical therapy.  I set out on a path of strength training.

I returned to running September 12th and I have been running strong ever since.  I continue to strength training and I'm logging about 20 miles a week.  I learned to slow things down and not race my workouts.  I have a set workout routine I perform weekly.  I do yoga now and I continue with my physical therapy exercises.  I hope 2012 will be a better year and I will continue to write about my ups and hopefully less frequent downs.

Summary of 2011:
Total miles run 604:  Not bad :)
Injuries:  4 :(
Total of 10 weeks injured without training
No races :(   

Tempo Run by sscharer at Garmin Connect - Splits

Ran my second tempo for the week. This run was a little tough. I started my run off with sore calves and couldn't really step up my speed. I did run with my heart rate monitor and stayed within my preset range so the run overall a good run. I did step up my tempos this week I added another 1,000 M on to my routine. I am not running 5 x 1,000 M at my heart rate tempo speed. I did link my splits to the page. Feel free to comment if you wish. Thanks. Shane

Tempo Run by sscharer at Garmin Connect - Splits

Tempo Run by sscharer at Garmin Connect - Splits

I had a great run this evening and had the best tempo run in months. My body felt great and my form felt even better. I was running really smooth with great strides. I finished my running with yoga, the myrtl hip routine, and a leg work out at the gym.

Tempo Run by sscharer at Garmin Connect - Splits

I had a great 7 mile run today.  This is the best Christmas present you can give you self is going out for a run.  I ran from my house to Grays Lake.  Grays Lake is a popular lake in the Des Moines, IA are with a 2 mile black top track surrounding the lake.  There is a nice city view in the back ground.  Next time I'm there I will take a picture to post on this site.  I had perfect weather today.  It was 45 degrees, sunny, and we don't have snow.  This is pretty strange weather for Iowa in late December.  Overall I ran 20 miles this week.  I did two tempos, an easy 30 minute run and today's long run.  I get to step up my base training a little more this up coming week.  I'm looking forward to posting next weeks training.

It's Christmas eve and I went to the gym this morning and worked my chest and legs.  There is nothing better than a workout on the holidays.  That is the best present you can give yourself.  I did a great tempo run yesterday and finished my workout with a night at the gym.  I have been doing well with my yoga and I am still doing the Coach Jay Johnson Myrtl routine.  Coach Jay has some great routines for runners at his website.  Just google Coach Jay Johnson.  I will be doing my long run for the week on Chrsitmas.  I will post an update from this weeks training.

I just activated Blogger on my EVO. This will make updating my running blog so much easier.

I had some nice runs last week.  I went back to my parents house for an early Christmas and put in a six mile easy run on Sunday afternoon.  My parents live in rural Muscatine, ia and I was able to put some miles in on country roads.  I ran from their house to Wild Cats Den.  I plan on running the trails at Wild Cats Den in the spring.  I took some nice pictures I'd like to share from my run.

I ran another temp this evening.  I ran a 10 minute warm-up and did 4x(1000M).  I ran at a really good tempo average around 8:00 minute miles followed by a 10 minute cool-down.  I followed up my training with yoga, Jay Johnson's Mytrl routine, and some leg exercises.

Started my Base Training

I started my base training yesterday and completed my first tempo run this evening.  I was using my heart rate monitor to keep a steady pace with my tempo run.  I did great during my first mile running at a 7.43 pace with my heart rate at 162 bmp but I started slowing down during my second mile.  I paced my second mile at 8.16 with a heart rate of 167 bpm.  I decided to use my monitor so I wouldn't race my workouts so I can hopefully be injury free.  After running this evening I went to Planet Fitness this is a local gym and worked my legs and did some recovery yoga.

Nice Long Run

Feeling a better.  I ran for the past 3 days putting in 15.6 miles.  I just finished up my return to running training program and I'm ready to start my base training for next years racing season.   I plan on running Iowa's Dam to Dam 20K.  I ran this in 2010 and this was a great race course.  I signed up for the race this year and suffered a stress fracture.  I been doing great with my recovery training and hope the base training goes well.  I have been feeling a lot stronger.  Well I will post some more updates very soon.

P.S.  Here is a picture that I took on a little trail next to the river this afternoon on my long run.  I call it 'Running of the Geese.' There were about sections of geese on this mile trail.  I had a hard time maneuvering around all the poop.

Taking a sick break.

I haven't been running at all this week. I have a chest cold and have been feeling miserable.  Hopefully I will be able to get out tomorrow (Friday, 12/9/11) and go for a run.  By the way it snowed this evening.

Long Run Today

I had a nice long run today.  It's starting to get cold here in Iowa and I still in my summer mentality.  I ran wearing shorts and nearly froze to death.  I put in 6.5 miles in a little over an hour.  I started my run with a quick warm-up and finished my run with some runner's yoga and a few leg exercises.  Now I'm going to eat some chili and relax.

Didn't run today.  I went to planet fitness and did a core workout and finished by working my legs.  Tomorrow I have a long run scheduled.

Awesome Tempo Run

I had a great tempo run this evening.  This is the first tempo I have done in months.  I ran strong putting in 5 mile tonight.  I ran my tempo pace at 7:45.  I was expecting to run about 8:20 but everything was so smooth.  I have been feeling great about my runs.  After my run I refueled with chocolate milk and string cheese and did a quick session of runners yoga.