February 29th, 2008 at 10:47 pm
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Busy day. I could have gotten a run in if I really wanted to. But I decided since I was pretty busy today and it was at the end of a pretty bad month I might as well take a day off and get ready for a very good March. Hopefully tomorrow the roads are clear and my shin feels great and I can start a new month off with a good 10 miler. My shin felt nearly perfect today. Not very much discomfort at all today. I’m not sure how it will feel tomorrow when I start running without having ultra-sound on it first.
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February 28th, 2008 at 6:00 pm
(Cycle)
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Workout:
- Type: Cycle
- Date: 02/28/2008
- Time: 18:00:00
- Total Time: 00:15:00.00
- Distance: 5 miles
- Average Speed: 20 mph
- Max Cadence: 90
Short Ride today. I couldn’t get myself to ride anymore. My quads need a break anyways…but I won’t be able to ride bike for the next two days either.
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February 28th, 2008 at 4:15 pm
(Run)
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Workout:
- Type: Run
- Date: 02/28/2008
- Time: 16:15:00
- Total Time: 00:32:00.00
- Distance: 4.5 miles
- Average Pace: 7:06.54/mile
Warmed up and cooled down with the track guys. Timed them for 1/2 hour workout. Shin feels 90% or so good. I’m hoping to go 10 on Saturday with it. Felt like I should have run more on it today, but I wanted to be smart.
Pre Treatment today - ultrasound with ibuprofen cream+ 2 aleve + rub.
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February 27th, 2008 at 5:30 pm
(Cycle)
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Workout:
- Type: Cycle
- Date: 02/27/2008
- Time: 17:30:00
- Total Time: 1:00:00.00
- Average Heart rate: 130
- Distance: 22 miles
- Average Speed: 22 mph
- Average Cadence: 90
- Max Cadence: 95
30 minutes on sitting bike + 30 minutes on normal stationary bike. Kept the rpms around 90 and a good resistance but not too high. My quads are sore from yesterday’s workout. Things are progressing nicely and hopefully I’ll be off the bike totally in 10 days. I’m planning on a day off on Friday from biking and running.
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February 27th, 2008 at 4:30 pm
(Run)
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Workout:
- Type: Run
- Date: 02/27/2008
- Time: 16:30:00
- Total Time: 00:40:30.00
- Distance: 6 miles
- Average Pace: 6:44.95/mile
Same treatment as yesterday. I ran before the bike today and made it six miles. It felt pretty good and hurt very little. I could have run longer, but I’m trying to be smart (TRYING). I do have some crepis (crackling) in the shin tonight. The trainer said that is when the sheath around the muscle is inflamed and that constricts the muscle from sliding normally (smoothly). I’ll ice for 20 minutes tonight, rub some special organic cream on it and take two advil before I go to bed. Planning on a 10 miler on Saturday if things keep progressing like they are. I won’t have access to a trainer this weekend though so we’ll see.
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February 26th, 2008 at 6:00 pm
(Run)
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Workout:
- Type: Run
- Date: 02/26/2008
- Time: 18:00:00
- Total Time: 00:30:00.00
- Distance: 4.5 miles
- Average Pace: 6:40/mile
The shin felt really good after biking and the pre-treatments so I decided to go a little further than the 3 miles I was planning on. The shin felt very good (not totally pain free, but close) so I decided to run a mile at close to marathon goal pace (Sub 6:00). I don’t know if I’ll be able to run that now that I can’t really get optimal training in for a few more weeks.
The pre-treatment - ultrasound with topical ibuprofen, 2 advil, + rub that my dad gave me (Soothanol X2). That all really seemed to make a difference on today’s workout.
Post-run-treatment - immediately after run I rubbed with soothanol. After I’m home I ice two times with dixie cups filled with ice for an ice massage. I’ll put some rub on before bet and take two advil.
This seem to work today pretty well. I do have some crackling (I forget what the trainer calls it) when I lift my toes up tonight. It should be gone tomorrow morning based on what it has done in the past.
good workout today. 2 hours of aerobic exercise. I’ll be taking tomorrow easy. Hopefully 5+ miles of running with 1/2 hour bike ride.
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February 26th, 2008 at 4:30 pm
(Cycle)
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Workout:
- Type: Cycle
- Date: 02/26/2008
- Time: 16:30:00
- Total Time: 1:30:00.00
- Average Heart rate: 135
- Max Heart rate: 155
- Distance: 38 miles
- Average Speed: 25.33 mph
- Average Cadence: 92
- Max Cadence: 108
90 minute stationary bike ride before 30 minute run. I had ultrasound with topical advil + 2 advil + an antinflammatory rub before I rode bike. After the 90 minute ride the shin felt really good. first 30 minutes on the sitting bike at 10 level with an rpm over 90. Second 30 minutes on normal stationary at level 15 at a steady rate of low to mid 90s rpm. I had a really good sweat going here. last 30 minutes at level 15 with hill repeats program of varying intensity. Got my heart rate up to over 150 for a couple of them. My quads were spent when I was finished, but the shin felt awesome so I went for a 30 minute run.
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February 25th, 2008 at 5:00 pm
(Cycle)
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Workout:
- Type: Cycle
- Date: 02/25/2008
- Time: 17:00:00
- Total Time: 1:00:00.00
- Distance: 20 miles
- Average Speed: 20 mph
- Average Cadence: 80
10 miles on stationary spinning bike…average rpm around 83…good sweat…quads hurting getting off the bike (very tight). 10 miles on sitting down bike with around 85 rpm average.
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February 25th, 2008 at 4:30 pm
(Run)
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Workout:
- Type: Run
- Date: 02/25/2008
- Time: 16:30:00
- Total Time: 00:36:35.00
- Distance: 5 miles
- Average Pace: 7:19.02/mile
40* Sunny. Finally felt good enough to run on my shin. It was tight but I made it the entire way without it getting too bad. I iced and took advil last night before bed. Today I had ultrasound with topical advil + some organic rub with keyanne peppers in the my dad gave me. All of that seemed to work. I do feel like I am out of running shape right now. I hope my leg handles a couple days of 5 milers without getting worse…keeping my fingers crossed. Tonight I’m going to ice and take advil again before bed. Biked after run today.
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February 24th, 2008 at 10:00 am
(Run)
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Workout:
- Type: Run
- Date: 02/24/2008
- Time: 10:00:00
- Total Time: 00:08:00.00
- Distance: 1 miles
- Average Pace: 8:00/mile
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