Monday, September 30, 2013

Week 8

Monday: Wanting to go for a light cardio run to get the blood flowing for recovering i went for a half an hour run that started from the house and made it to the CCSF Track. Either the mile from home to the track or wearing the Cascadia shoes had a negative effect. At minute 18, starting from the house, i started to feel sharp pain in my lateral side of my right ankle a bit towards my achilles tendon. I immediately stopped and had a short stretch and called it a night. Went home wondering if it was caused because i was wearing different shoes from the ones i wear for running nowadays or because of the impact of running on the pavement from home to the track.
Tuesday: Had a 30 minute run this morning at the CCSF Track. Did not feel too much pain or sharp pain at all. I was wearing my Montrail shoes and was surprised to see that i did not experience pain at all. Not sure of the pavement impact. I will think about experimenting running on my Montrail shoes from home to the track to find out what was bothering me yesterday. Interesting stuff.
Wednesday: Good full day of work at Marin County Parks. 3 mile run with San Francisco Running Company. Felt good out there.
Thursday: Off
Friday: Marin County Parks full day of work.
Saturday: Off
Sunday: Off

Felt a bit off after the run on Wednesday. Don't know what is up, i felt weak all week after that.

Sunday, September 22, 2013

Back to running - Week 6 and 7

Monday: Made it to physical therapy at the hospital and was examined by the physical therapist. She had me do a bunch of walking, skipping, shuffling etc...workouts on the hallway. Different movements that she was closely analyzing behind and on front of me. We talked for a while and i was able to tell her extensively about the ankle and she told me to come back in 3 days on Thursday and that i go for a little run before coming in. She said to run to the point where it starts to hurt a bit and then walk for a bit and run again as soon as it feels better. We went over the x-rays i took last month and she did not see anything out of the ordinary. All the gaps in-between the ankle bones are normal. She also mentioned i took enough time for my body to have recovered even from a stress fracture which is much more serious than my injury. She told me that i should record the duration of the run until it started to hurt and to write down what i felt. I will do that and get back to her on Thursday.
Tuesday: First running session at the CCSF track. 30 minutes with a 7 minute walk in-between. Ankle felt good more or less. My knees were the ones that felt a bit weird. Just little pulse pain here and there with sharp pinches here and there but not too bad. Felt normal considering the time i have been off from running.
Wednesday: Second running session at CCSF track. 10 minute warmup with different exercises and then 30 minute running session. First 12 minutes i felt a bit of a pulse on the back of my right knee but faded shortly after. Then my ankle started to hurt a bit. Right around the top of where the foot and ankle begins, a bit more on the left side. This is my affected right ankle by the way.
Thursday: Ran from home to the hospital to my appointment. 35 minute run, felt great.
Friday: Off
Saturday: Off
Sunday: Off


Week 7

Monday: Off
Tuesday: CCSF track session, 30 minute running session on the football field. About 9 min/mile, felt good.
Wednesday: Long day of work at Marin County Parks.
Thursday: CCSF track 30 minute run with a short dynamic stretch before and after. The run was comfortable, minus the tight left knee. Ankle was ok, felt a bit of soreness but not too bad.
Friday: Long and tough day at Marin county parks today.
Saturday: 1 Hour long run in two sessions at the CCSF Track this morning. First session was 45 minutes and then i stretched for a bit and then continued with a 17 mile run which was pain free. Felt good most of the time. the first 20 minutes i felt a bit of tightness on my right knee. This tightness i felt it traveling from the lateral side of my knee down the shin towards the ankle. Could be shin splints. The ankle was a bit in pain from minute 15 to about 25 or 30. Afterwards it kinda faded away.
Sunday: CCSF Track running session. Started out with a 15 minute stretch and then a session of 30 minutes running. This first session felt ok, minor tightness but definitely less than yesterday. After first session i stretched for another 10 minutes and then ran a second 30 minute session feeling less and less of the tightness that i felt when i started. I definitely felt less tightness than yesterday and less pain on the ankle. The ankle pain never went over a 3 on the scale of 1-10 throughout the entire hour. Total time was 1 hour at 8:45 min/mile and with a total distance of 6:87 miles. So excited to be back at it.

Week 6: 3 running sessions of 30 minutes
Week 7: 2 running sessions of 30 minutes
               2 running sessions of 1 hour.
               2 tough days at Marin County Parks

Two weeks of experimenting with running and today i'm sitting here thinking about yesterday's 1 hour long run and this morning's 1 hour long run. Both runs felt great, the pain, tightness, twitches that i felt when i started have slowly faded away. A bit of tightness here and there but significantly less than when i started. Ankle has been tolerating more and more of the running (time and length). Need to make sure i ice after the runs and take care of any inflammation signs. Summarizing the two weeks i would say that my body needed to get back to running to adapt to running again. I just need to take it easy and not go all out in short time. I will gradually increase time based on how i feel. Next week i will go back to 30 minute runs a day for the week and then i will get back to an hour and make that my new base for a couple weeks. Good to be back.  

Monday, September 9, 2013

Week 5

Monday: Rode to the gym (10 miles this time) and had an amazing gym workout + 30 minute bike session. Had a full workout focusing mainly on the gluts and ankles.
Tuesday: Excellent dynamic stretch at the gym and rode to Golden Gate National Parks Conservancy and back home (14 miles).
Wednesday: Long day at Marin County Parks and made it to boot camp and spinning. I was tired from not sleeping well last night and the long day. Good effort at boot camp but spinning i took it easy the last 20 minutes. Didn't protect my ankle and i was just being careful, not worth risking all the progress i have made thus far. I hope i didn't do enough damage to regress on my progress. Will ice as long as i can tonight and tomorrow.
Thursday: Off, should not have made it to Boot camp or spinning yesterday. I was exhausted from Marin to begin with and had no time to rest or ice myself for a bit before going to the gym. I made it through boot camp ok but it was at spinning that i felt i pushed my self too much. 25 minutes before ending spinning i sat back from the bike and slowed things down. 15 minutes before the end i abandoned the class. I did not want to push my luck and further. Glad i did, i did a bit of damage on my ankle but not too much. Glad to see where my limit is.
Friday: Off
Saturday: Went to Mike's mountain bike race and tweaked my left knee. I was walking on the trail looking for the place on my phone and i stepped on a whole and my ankle rolled. My ankle did not hurt so much but my knee did. My knee tweaked and i felt it right away. It was painful when i extend my leg all the way and push my knee even further back. I felt this acute pain when i did that. After getting back i iced water my legs immediately. Pain was still there on my right knee.
Sunday: Off, pain is diminishing on my right knee.


Running: 0
Outdoor biking: 24 miles
Gym workout: 2
Boot camp: 1
Spinning: 1
Biking: 1 (30 minute session)

Sunday, September 1, 2013

Week 4

Monday: Rode to the gym and had a good short workout. Started out with a 30 minute bike workout and followed by a short workout of ankle and glut exercises. Felt great, my legs feel tired but strong. My legs have never been this strong. My quads feel powerful and my thighs are getting there too. Feeling good.
Tuesday: Rode to the gym and had a short stretch workout that felt amazing on my ankle and legs in general. I went with whatever my body told me just following signs of healing and satisfaction. Felt great to do that.
Wednesday: First day volunteering at Marin County Parks, 9 hours, and made it just in time for boot camp and spinning at the gym. Challenging day on boot camp with TRX. Spinning was great, feel like i put in a great effort. Still not standing up to do the sprints on the bike but making it challenging for myself on a seated position. I have been feeling great after a full day working outside walking on my ankle.
Thursday: Went to the gym and had a 30 minute bike session and a short stretch
Friday: Off
Saturday: Boot camp and spinning class at the gym. We had not had a boot camp like we did today in a long time. New instructor named Brandon gave us 5 simple workouts and rotated a couple times. After that he gave us another 5 exercises to do them on a faster pace. All 5 of us doing the class were on fire, not one backed down. Maybe it was the class that was fun and challenging. Sometimes that make it engaging. Spinning was great. John told me that he wanted me to challenge my ankle a bit by getting up from my seat on the sprints and i did and felt good. A bit of pain but not one to feel conserne over. Great yoga session after that. What a great 3 hour session this morning. I have not enjoyed a day at the gym in a long time.
Sunday: Off

Good busy week. Had great workouts at the gym and worked at Marin and my ankle felt good. Apart from Saturday, i took good care of my ankle by not irritating it too much in the gym and on spinning by standing up on the sprints. Saturday i did try standing up and it felt ok. I will try it again next Wednesday spinning and see how it feels. Overall i have been feeling super good. I feel i'm getting in a real good shape, at least better than i have ever been while racing ultras, both in my cardio fitness and the overall strength of my body as a whole. When my ankle is completely healed i will be in an amazing shape to get back at running. I have also felt a great difference on my left leg. The tenseness that i always felt sometimes goes away for long periods of time. Sometimes for days. Comes back when i sit for long periods of time. I attribute this change to the exercises i have been doing for the gluts.


Running: 0
Biking: 14 miles
Gym: 2
Boot camp: 2
Spinning: 2
Indore biking: 2, 30 minute session.