500 warm up
1 x 250 paddles
1 x 250 buoy
repeat 1 X
4 x 50 - One arm catch up going down, finger drag on the return; 10
2 x 100 - 25 Aok, 25 Fist, 25 Karate, 25 Free
1 x 100 speedy
That, that, that is all folks!
Total yardage - 2000
Followed up by a 45 min aqua run
The first 20 minutes went by pretty easy and was taken at a low intensity level so that I could talk with Alana. She dragged her ass out of bed at 4 something to join me for my swim/aqua run this morning, pretty badass if I do say so myself. It was REALLY nice to have someone to talk with. That's one thing that I miss most about running and the one thing I am most looking forward to during Ironman - finding someone who will talk with me for the whole marathon, and if not the whole thing finding a new buddy every couple of miles. Anywho, picked up the intensity level for the last 25 minutes - Salt N Peppa's Push It was a great song to end the run. Push it real good - ahahahahahaha!
TGIF!!! Work flew by like a kite on a beautiful sunny day...smooth sailingl.
Post work pre ART PT I decided to attempt to run around the city. I think this was good, as I learned a few things and did see a sign of progression. I ran for 25 minutes straight, I stopped and took short 20-30 sec walk breaks here and there, maybe 2-3 minutes of walking total. I still experienced pain on the run but it was better then last Sunday and it was the first run I've done that I didn't limp after.
Somethings I've come to realize is that
A. I can run on the pool surface pain free. My mid foot and heel never touch the floor, I'm always toe and ball running.
B. I don't experience pain at all when I have a 1-2 inch heel on and
C. I can run on land uphill pain free, yet I hurt on flats and descents. Thus the pain occurs when my mid foot or heel make impact on the ground.
I am making progression on recovery as I can swim and bike while pushing wattage/threshold w/out pain. I am also off of the anti-inflammitories. Each week I am showing small signs of improvements. They are small but they allow me to get my endurance training in without injuring myself any further. My ART doc suggested wearing heal cups in my flat shoes to tilt my foot down and alleviate some of the annoyance pain I occasionally get from walking. For now I will continue as I have been, swim, bike, aqua run, ice, massage and test my run every couple of days. Per my doc I know my run stride/gate well and have proven to listen when things don't feel right. So continue forward I shall march....
Post ART my leg hurt like a little b^%$^$. It was pissed off from the run and then from the therapy. I've been dealing with it yelling at me, it won't STFU. Hopefully it will calm as the night rolls forward.
My mom and I shared the BEST cheeseburger in the world and I got to catch up with a good friend at The Carafe. Mmmmm, dinner and company was 5 stars tonight. Today was a very good Friday :)