Monday - 0 miles
Tuesday - 0 milesAb Ripper X - 20 minutes. My buddy lent me this video from his P90X series. It's a 20 minute core workout which has some brutally tough moves (at least for me.)
Saw my primary care doc about my ankle. Since I can walk and run (on even surfaces) without pain, he didn't think it was a stress fracture. Likely my ligaments in my foot are just stretched out from rolling it so many times. This creates a chain reaction - my loose ligaments mean I'm more likely to roll my ankle which makes them looser still. He says that so long as I can run without pain I'm fine to keep running. I'm going to get an X-ray done and then see a Ortho sports doc in a few weeks to get an expert opinion.
So I'm going to ease back into road runs in a few days. But I'm staying of the woods for awhile. In fact, let it be known that I will not run on a trail for 3+ weeks! The trail run moratorium will last until at least Wednesday, December 12th. I know I've made proclamations like this in the past but this time I mean it damnit! If all goes well perhaps I'll still be able to run the Old Mountain 5k.
Wednesday - 0 miles
Thursday - 0 milesAb Ripper X - 20 minutes.
30 Day Shred workout video - 20 minutes. Man, my upper body strength is sad.
6 miles on Amanda's bike to get some cardio in. Sadly I really don't know the gears on a bike work and she told me afterwards that I was in the wrong gear for going up hill. No wonder my thighs felt like I surgically grafted 2x4s into them. I am a bicycle noob.
I then had a delicious Thanksgiving meal of delights with my wife's family in Jamestown followed by a short walk before attacking the dessert spread.
Friday - Smithfield, RI - 4.1 milesMy first run since my blunders at Li'l Rhody. Throughout the week my right foot has felt achy at times but never painful. Today was just a short run around the Fidelity campus. Foot felt sore and uncomfortable for a while but otherwise okay.
Saturday - 0 milesDid some wood choppin' late in the day. An honest way to spend an hour as the sun sets and dusk settles in.
Sunday - Charlestown, RI - 13.2 milesIt was light out by the time I left so I didn't need to worry about a headlamp. I wanted to keep it at an 8 minute pace but after a few miles I ended up settling into around 7:45 miles. I felt good and didn't feel like I was working hard so I stuck with it.
This is a good loop that took me past Worden's Pond, down Ministerial and then back towards Old Coach Rd. After seeing Jonny's recent post about a possible mountain lion sighting in DuVal trail, I went into this long run ready for combat. I carried my pocket knife in the key storage of my running glove. If the beast showed itself we were going to throw down. Sadly it was a no-show.
As I proceeded back down Old Coach I saw that I was going to hit half-marathon distance and that I was closing in on my 13.1 PR. I pushed the pace on the last mile and ended up getting a new PR (according to Garmin) of 1:42:45 - 40 seconds better than last month's effort. I'm eyeing the March Ocean's Run 1/2 Marathon in Matunuck as an opportunity to smash my 1/2 PR. 1:35 perhaps?
No pain whatsover in my foot during or after this long run which is excellent news. The trail moratorium continues!