Running Right

Tuesday September 13, 2011

SRBike 20/5+ miles

Walk 10

Run 60/5+miles

This morning I warmed up easy on the stationary bike and set out walking for ten minutes.  I jogged easy and slow trying to keep my foot strike on the forefoot and keeping the foot under the hip.  I managed to run the entire 60 minutes this way with no great strain.  This is after about 10 ten days of including a few minutes of this method in each run.  Less pain today in my ankle by far.  I am icing the ankle after the run and am on napronex, 200 mg/twice per day.  Progress? Perhaps. Pretty good energy on the run and I seem to be getting the new stride to muscle memory.  This takes a great strain off the mind, just letting go, falling forward, less thought more natural stride.  Will keep on keepin on....Be great!

Born To Run

Great book.  I have read a good many books about running, runners, runs.... This has a lot to offer.  Consider the ultra runner, the 50 to 100+ mile type.  Consider the hunter gatherer, how we evolved into a running machine.  Yes we are running machines, read the book, you'll understand.  

There is some credible evidence that we may be running in running shoes that hinder rather than help.  Less is more, giving the foot the ability to adapt and get stronger....As one with a very sore ankle and years of running on it, I am in the process of trying to land less on the heel and more on the forefoot as I run. 

It's a process and it's in the early stages, very interesing book in every respect....

Now go run.  

September 1-12, 2011

Back from holiday.  Great trip and visit up north. Oregon and coast drive.  All good. Now reporting in ...

Thursday September 1, 2011

0

Friday 2

Run 60/5+ miles

Sat  3

@The Cabin

77X

Run 61/5+ miles

SBike 32/7 miles

Sun 4

77X

Run 75/6+miles trail

SBike  25/5.3+ miles

Walk 10

Mon 5

55X

SBike  42/9 miles

Walk 15

Run 60/5 miles trail

Walk 15

Tue 6

77X

SBike  30/6 miles

Run  60/5 miles trail

Wed 7

@ Tigard

Run  67/5+ miles

Walk 12 & 9

@ Cannon Beach

Walk 45

Thu 8

50X

Run 50/4+ miles beachrun

Walk 10

Walk 65 Seaside

Fri 9

70X

Walk 10

Run  60/5+ miles, beach/road

Sat 10

@ Gold Beach

Walk 10

Road Run 32/2+ miles

Sunday  911 Ten Year

Walk 20

Run  25/2+miles

SRBike 78/20+ miles

SRBike 20/5= miles

Run  25/2+ miles

Monday 12

60X

Road Run 72/6 miles

   PM SRBike 30/7.5 miles



August 17-31

Wednesday August 17, 2011

50X

SRBike  40/10.5 miles

Run  36/3+ miles

18

Run  52/4= miles

19

SRBike  35/9.1 miles

20

Swim  22

21

0

22

0

23

75X

Run  70/6 miles

24

RSBike  60/15.33 miles

25

X75

Run  63/5+ miles

26

0

27

X50

Run  85/7+miles

28

75X

RSBike  42/11 miles

Run  60/5 miles

29

52X

Run  60/5 miles

30

77X, M

Run  62/5+ miles

SRBike  23/6 miles

31

M

Run  50/4+ miles

notes:

Ankle somewhat improved.

Managable pain, improving to

no pain at 30 minutes or so....

ONE DAY AT A TIME

August 7-16, 2011

Sunday August 7, 2011

77X

Run  36/3 miles

Swim  24/960 yards

Road Bike  106/25.6 miles

Rode in Pescadero with Tom

Cloverdale/Gazos area

Brake drag rear wheel made me

work real hard...

Aug 8

0

Aug 9

SRBike  30/8.33 miles

Run 25/2+ miles

Aug 10

0

Aug 11

0

Aug 12

0

Aug 13

77X

SRBike  45/11.5 miles

Run 40/3.4 miles

Swim 15/600 yards

Sunday August 14, 2011

Swim  25/1000 yards

Run  42/3.5+miles

SRBike  33/8.67 miles

Aug 15

50X

Run  62/5+miles

All along the last month plus

my right ankle has been sore

and painful on the run

sometimes it "heals" up on the run

after a few minutes

other times the pain is managable

never fun now with the ankle 

trying to work through it....

Aug 16

75X

SRBike 32/8.5 miles

Run  42/3.5+ miles 

Friday & Saturday

Friday Aug 5, 2011

M, X77

Run  63/5.5+ miles

SRBike  23/6 miles

Swim  13/520 yards

Saturday Aug 6

X50

Run  40/3.4 miles

SRBike  30/7.5 miles

Swim  13/520 yards



July 26-August 4, 2011

Tuesday July 26, 2011

SRBike  45/11.33 miles

Wed 27

0

Thu 28

0

Fri 29

Run 37/3+ miles

Sat 30

75X

Run  60/5+ miles

Swim  20/800 yards

Sun 31

77X

Run  65/5.5+ miles

Swim  15/600 yards

Mountain Bike Ride w/Tom

110 minutes/22 miles approx.

Mon Aug 1

80X

Run  66/5.6+ miles

Tue 2

0

Wed 3

50X

Run  62/5.25+ miles

SRBike  27/7 miles

Thu 4

X75

Run  70/6+ miles

Swim  10/400 yards

SRBike  23/6 miles