Sunday Long Run

I had a great long run this afternoon.  The weather was awesome (42 degrees) and the sun was shining down on me.  I ran 9.34 miles with a pace of 9:34/mile.  That's kinda interesting when you look at that 9.34@9:34.  My legs felt great.  I have been having a little trouble with my lower left leg lately.  I think I have a tendon issue on the inside of the lower leg and foot.  I have been doing some isolated strength exercises (mainly ankle and foot work) along with my regluar strength training.  I still continue to do Coach Jay Johnson's warm-up and cool-down followed by yoga.  I finished the week with 25 miles of running.  

Weekly Running Recap.

I had a pretty good week of running last week.  I did suffer a little on my Monday run.  I went out on my run to meet my girlfriend at the gym and I was really sore.  I did run an eight miler the day before and It was just a little too much.  I did have two good tempo runs each a little over 5 miles each.  I had a great long run this past  Sunday.  I ran 9.2 miles with 46 degree temperatures.  I have had the best winter for running in Iowa.  I finished all of my runs at the gym doing yoga and strength training.

Week in Review

I had a great week of running.  I did two tempos my fastest since my injuries and I also got out for a two mile run with my 9 year daughter.  My daughter is just starting to run.  She has put in a total of five miles with me so far.  Hopefully she will be a future runner.  Back to my running progress.  I also did an 8 mile long run this afternoon.  I put in 26 miles this week.  I have been progressing slowly so I don't continue to injury my self.  I am continuing with my strength training and yoga.  This has all been such great help.

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 :(