Exercise with Bobby!

Today I snuck in a decent workout in today after a weird and frustrating day at work. I was locked out from work for the first 30 minutes, because my phone isn't working so I couldn't call the store to let me in. Then it was just a burden to try to remove all the previous days' sale signs, then putting up the new sales, not fun.

So when I came home, Bobby suggested getting a little workout out in, and I was sold immediately. It took me awhile to pry Vanessa and Bobby away from their artwork that they were working on when I got home. I did manage to get them both in there, and everybody did a little aerobic activity in.

I finally remembered to wear my heart rate strap, so I could make sure that I was keeping my heart rate above 140, which I was able to do. I started off on the treadmill and to my surprise was able to run a mile, but it was at a slow pace, 12:20 min/mile. I'm happy that I was able to do run with no pain. After I slowed down the pace (5.7/12.0) I moved the incline up and slow walked a quarter mile uphill at a 9.0 incline with a pace of 4.1. My achilles was only slighty sore after, I could tell my running stride is a long ways away from what it used to be. I can feel myself being a lot more cautious with landing on the right foot. It's going to take some time, but I really won't start the real running until the new year.

I also got in a couple minutes of rowing, 30 pushups, 1 min 15 sec plank, 3 sets of 15 leg extensions at #7, 4 sets of 15 seated press at #10, and 2 sets of 12 of pull down at #7.

I also did some streching with Vanessa on the bar for my hamstrings, and heel raises.

Semi-productive!

Today managed to be productive, but that was only because Bobby made a surprise visit last night and convinced me to do a little workout. Everytime I'm in the exercise room, it feels like I should be there all the time. I don't know why its so hard to get myself to go on my own. I know that if I think I can do a marathon, much less the Ironman, I better get into the gym.

So anyway, today I ran on the treadmill for the first time. I didn't get the speed any higher then 5.0 (out of 10, I think.) My achilles and foot felt great, no pain at all. I'm slowly working my way up to probably trying to run a mile or 2 on the 22nd, which is next Tuesday. I still have about 80 miles to go to get my 365 for the year, which I think is possible running on the treadmill. I also did about 5 minutes of rowing and biking. It's nice getting a good sweat on.

I did manage to get a little weight lifting in. I did 4 sets of Seated Row, Leg Extensions, and Slanted Lat Pull Down. I just did them in a cycle in the order that I listed. I also added some calf streching, which felt good after the running on the treadmill.

After sitting in there I know I need to try a lot harder to get in there and help myself out, instead of sitting on the computer looking at nothing. I hope that anyone who reads this will, either give me their magic secret to motivating themself to get up and going eveyday, or else help someone else get out and do it for the first time. Happy Running Everyone!

Update!

Well I just got back from my surgeons office for a check up on my achilles and how its healing. Dr. Matlock said that it looks great and appears to be healing ahead of schedule. He's let me assume all duties at work and is giving me 2 more months until I can start doing high impact activities. I may still jump on the treadmill in a couple weeks to get back into it. I'm seriously considering not running the New Years Day 5K and just waiting until St. Patricks Day for my first real race.

I know getting back into my running shape is going to take some time and patience, which I hav plenty of both. I hear from a lot of people who are trying to get back in to sports after an injury end up injurying another part of their body because they haven't used all the muscles the way they should. I've heard lots of quad and hamstring injurys after an achilles tear, so I'm going to try to get myself into the exercise room at our apartment and actually used the machines and do quite a bit of strength training before I get back out onto the road.

The hard part is just getting up in the morning and making myself do something, I have a hard enough time making myself eat a meal in the morning but I know I'm going to need to if I really am going to take these dreams of running in an Ironman Tri seriously.

Well, it looks like I need to get something to eat and maybe put together a little workout before I start getting ready for work, and then tongiht I should try to think of exercise to do everytime to Vikings score or give up a Packer first down tonight. Go Vikings!

Still making progress...

I've been doing pretty well keeping up with a circuit training plan that I've come up with over the last week or so, I will figure out a way to post my Excel spreadsheet, in the workout tracker. Otherwise I'm going to have to catch back up with my postings on here.

I had my 10 week doctor's appontment today. He said everything looks good and that I should start doing two legged standing heel lifts. Which I have done today, the tendon is super sore when I do them. I only have been able to do about 15 up til now, 5 at a time. I've got a long way to go but I did I really extensive workout today, so I'm feeling good. 20 mins on the bike was enjoyable, it was the first time I've done cardio for more then 5-8 mins swimming or biking before. I need to find a lap pool close by.

I was motivated to do a bunch of exercises after watching the coverage of the Ironman Kona 2010 again. I'm glad it was on. Thank you Universal Sports!

Time to unwind and finally watch Transformers 3! G'night.

Slacker

I have been slacking on my workouts, but I've been full throttle getting a full time job. I did start up yesterday doing 290 Pushups, 210 Situps. Today I also did a workout which I will post on my workout tracker page. Until next time.

Long Time No Type...

The last couple weeks have been a little crazy. With dealing with trying to find another job and with Vanessa's health up and down, I haven't been able to keep up with everything that I have wanted to.

My Achilles is healing pretty well. I'm off crutches since I went to my doc on Sep. 2, otherwise I'm in my walking boot all the time. I have been able to walk in shoes again, but its more of a limp then a natural stride. My next appointment is at the end of the month and we will work on pushing off in a shoe and hopefully my boot will be retired.

I got inspired to write today after reading Vanessa's old track coach's blog. She just finished the Ironman Madison over the weekend, and once again, all those feeling of wanting to run and train started juicing through my veins. I have a plan of buying a bike, wetsuit and a gym membership once I'm able to find and keep a full time job. But in the meantime, I'm stuck living out my workouts in my head.

I also have been very lazy while dealing with all the stress over the last few weeks, when I know that doing any type of exercise will benefit me, even if its just to burn off some steam, but I haven't been able to force myself. Once everything settles I'm making it more then my top priority.

To all of you with runs and races coming up, I wish you the best of luck in the race and for good health.

Seize the Day!!

Today I woke up with new motivation. I don't know where it came from. I guess this injury gave me new purpose to attack every day with conviction. It might have helped that I had an interview today with Massage Envy in Western Springs. It went really well, I feel confident with our back and forth, but I know not to count my chickens too soon. It will work out really well with my injury, because I'll be sitting for most of my shift. It going to take awhile before I can be fully functional for Eddie Bauer.

Well, I woke up and looked at my workout board and wanted to have weekly highs in each category today and then I went out and did it. I ended the day doing 125 Pushups, 40 Pullups, 85 Situps, 50 Curls, 30 Flys. I feel like I set the bar fairly high, for the upcoming days. I hope I put in the effort, because I know in the long run it going to all pay off. I can already see some changes in the mirror, for the better. I know my body will grow by doing the exercises that I always neglected. I just need to find a close gym for the free weights, once I'm healthy. The weight are the only thing I'm missing with my exercise room and all my stuff. I almost went for a swim as well today, but I knew that our pool isn't the warmest and a evening dip would be really cold.

The thing today that maybe the most exciting to me is that I finally decided to weigh myself. I hadn't done that since well before my accident. I weighed in at 169.5 lbs, which for me is pretty good. My weight before my injury was around 175. So, seeing the change in the mirror and on the scale, tells me I'm doing the right thing. I just need to maintain this discipline over the next few months while I begin to walk again, and also keep doing the neglected exercises once I'm back running the trails again.

Here's what I ate

Weekend Slacker...

Monday was a lot more productive then the weekend was. For the whole weekend I only managed to do 40 pushups & 52 pullups. My sleep has been off the last few days because of my boot. It's really hard to get comfortable with it. It kept waking me up last night, which has given me a headache at the moment, hopefully it will pass soon. Also, my body won't let me get relaxed at night so I end up staying up too late, which then turns into sleeping later then I want to. It's all very annoying, but I'll get over it.

My eating habits haven't been the greatest either, one day I won't be very hungry and have to force myself to eat and others I eat way too much. I really need to sit down and make a quality grocery list along with planning out my meals for each day. I'm sure it will help keeping my weight from fluctuating and it will give some variety to my diet so I'm not eating the same bad thing day after day at Subway or Panera (both are healthy versions of fast foods, but still homemade is better). Doing all this will benefit my waistline as well as my bank account.

Monday was fairly productive compared to the last few days. I was able to do 20 push ups, 10 pull ups, 50 sit ups and I went to the pool with Vanessa. Being in the pool has helped me practice standing on my right foot in an environment with much less gravity. The best part of going to the pool, my smart brain realized that there was still a way for me to get my cardio work in. Swimming, I wish I would have thought of it earlier. the only thing was I don't think I was allowed to go into the pool, because my incision was too new. At least now I have a way to burn off some energy and get a good workout in. I just did laps around the pool for about 20-25 mins. It's not a big pool but that's okay, it still managed to get my heart pumping. Next time I need to remember to bring my watch and time how long I swim for and also to practice holding my breath underwater, I've heard that helps maximize your lung capacity. The only other thing I would need is a pair of goggles, the chlorine has always stung my eyes.

Today I need to try to bump my workout numbers up and go through all my workout stuff and see if there are any other activities I can do around the house that I can do on my own. Good luck to everyone on reaching for your goals. If you have any feedback, leave a comment or post on my Facebook wall here.

Forced Motivation!

It was so much easier in my brain to just laced up my UA Running Shoes, grab a water bottle and head for the trails. I could run for hours and lose myself in it. I would use it as therapy to help reduce my stress level. It was so simple to me. But doing a pushup or a sit-ups to me sounds like so much work. I need to teach my brain again how much I enjoyed building my muscle strength, I'm sure the guy in the mirror would be happy.

Now, over the last few years I have seriously slacked off in my strength training. I peaked a few times, once in high school, after basic training and the summer of my 23rd birthday. Being 29, it seems, I need to get back into it. The trouble is that it so hard to make myself do anything, especially when you already have an injury. I'm asking myself, "Should I even be doing exercises?" "How hard can I go if I do?". I know I can't do any squats or lunges since I can't even stand to put weight on my right foot. I also don't have a membership to a health club. All I have is what's in my apartment; swiss ball, Irongym pull-up bar, resistance band, jump rope and a couple of yoga DVDs. I also have a fitness room in my apartment complex which has a sauna, indoor pool, jacuzzi, treadmills, bikes, rowing machine and a few weights.

So for now, I'm left some old classic workouts, because I can't do any aerobic workouts. Push-ups on swiss ball, pull-ups, sit-ups, resistance band curls, and resistance band flys, which I call Iron Crosses are what I'm going to start doing. I'm going to start keeping track of how many of each I do everyday. Hopefully by the time my foot heals up, I'll be a cut up as I can be. As for what I did today. I did a bunch of foot flexes to increase mobility, there are also some flat footed streches that you can do to help bring your foot to a 90 degree angle. For the day I did 65 push, 35 pull, 30 sit, 20 curls, and 15 flys.

My hope is that with recording these couple of exercises, it will make me compete with myself and try to do more each day. I would do that with running, for every run. I really started breaking it down, right after I purchased my heart rate watch. You want to go out there and run everyday just to try to get better, let's pray it does it again and tricks my brain into a little Forced Motivation!

Not so good...

Well today hasn't been fun at all. I've had a really bad stomach ache, but its my fault. I made a huge sandwich for lunch and then ate an entire 10" pizza from Braconi's on my own. I feel that I was extra hungry because I just started working out. I tend to nitice my appetite gets bigger the more phyiscal activities I start doing. I managed to do 100 pushups and a couple pullups throughtout the day. I'm going to try to do some more today, but I don't know I'm going to feel. Bobby is coming over tonight so maybe we can do some sort of workout together. Not to much else to menton. Hopefully tomorrow, I'll have a little more to say.

Some new goals.

As I close in on four weeks post op, and my craving for going for a run is on high. My body keeps telling me that it needs to get some sort of workout in. I haven't really gained a lot of weight, from all the sitting around. The first couple weeks, I felt really lazy, but I guess I needed to be. Vanessa was having a really hard time dealing with her post-concussion sydrone, which has possibly been giving her some migraines, which all got worse when she drives. So, since I didn't want to make her drive to the grocery store, I conceded to delivery food for about a week and a half, until a friend took me to Target.



But over the last week I have been getting the itch to do something. Yesterday was my Day Zero, I forced myself to try to do something. I'm not going to try to keep track of every set, but I'm going to keep daily totals. I managed to knock out 40 pushups, 22 pullups, and 20 Curls. Each day, my number are going to go up. Hopefully, this is something I will push myself to do each day.

For those of you who are reading this, I'm glad you are. You may notice I'm not the top candiate to be an English teacher, which has always stopped me from writing in the past. This whole blog is a way for me to finally start putting into words what goes on in my head all day. Like many bloggers, I'm going to use my site as a daily journal on my rehab, recovery and all my future runs and endeavours. As you are reading this, know I'm basically writing to my future self to see if I'm staying within expectations of my goals.

As some of you may have seen on facebook, I was attempting to run for 365 miles this year. If I am able to begining running by Novemeber, I may still have a chance to reach it, but since my injury, I haven't really thought I would stay on track. Although, my mileage is at 280.8, which is only 85 miles away. So we will see how that goal ends up. I was just telling Vanessa how much I missed my trails as we drove past one of them on the way back from the grocery store.

Right now my sights are set on the 2012 New Years Day 5K. I hope to be back in the same shape I was in at the begining of this year. I ran a 21:37 in 2011 which will be my time to beat this year.

As for my long term goals:

2012-I would like to run the Chicago and the Twin Cities marathon and qualify for Boston, MS 150 and one triathalon.
2013-Boston, Chicago, Twin Cities and NYC marathons, Racine 70.3-qualify for Ironman
2014-5 marathons, 3 Triathlons, Ironman Quebec
2015-Finish the Ironman Hawaii

All before my 34th birthday. I think I can do it, I feel like I'm hitting my prime. I know what's expected of me when training. I can't focus just on running. Once I'm able, there's will be much more yoga, biking, rowing, lifting and even sprinting. I need to try to injury-proof my body as much as I can by being strong and flexible for all my joints and muscles. I know it's going to take a lot of work, but I can handle it.
Side note: I am still working on my injury video, I'll try to post that soon.

Looking for a Race...

Well since I can't get out there and run on this beautiful August afternoon, I hope that some one you are out there enjoying the trails and sidewalks. It took me finally signing up for a race to realize that I needed that sense of competetion, that I have been missing since high school. I was able to surpress it for awhile when I was coaching but now I'm hungry to win my age group or even the race itself. Unluckily, my basketball accident has left me in a walking boot for the next couple months, but my excitment to get back out on the trails has only grown.

So, I thought that if I can't run any races, maybe some of you would, but just don't know where to look. I'll post up some of my favorite running sites. Some are race links that will help you find races, the others are just good sites for quality information. If you have any questions or if you know of any other great running websites or blogs, you can post them here on my facebook wall.

Need to find a race:
Athlinks.com
Chicago Area Runner's Association
Running in the USA
The Racer's Hub
MN's Raceberry Jam

Running sites:
Runner's World
Complete Running.com
Track your run at USATF Run Mapper

Running Gear:
Under Armour
Dick's Sporting Goods
Naperville Running Company

On the Sidelines...

Well my running days have been put on hold for a little while. While playing 21 on the basketball court with my future brother-in-law, Bobby. We had just finished changing the brake pads and rotors on Vanessa's car, and we decided to go to the opening of the Nike Sports Park by our place. There were a bunch of tennis courts, volleyball courts, soccer & cricket fields.We had been playing very competeively for about 20 minutes. Then, Bobby got the ball leading 19-15, ready to finish me off and win the first of many battles we thought we would have. He pulled up just inside the 3 point line and shot. It clanked off, I jumped for the rebound and as I came down I felt my foot slip on the brand new court, I felt a pop and hit the ground.

I decided to go home and ice it and see if the pain would go away, like the million of rolled ankles I've had, but this was different, the pain didn't go away. When I woke up the pain was so intense, I just laid on the floor and tried to cried and I couldn't. I guess that's what it took to finally concede and go to the ER. They told me that it looked like a complete rupture of my achilles tendon.

Now, I have since had the surgery and I am in a soft cast, and will be at various anglesfor my foot over the next 5 weeks. I have intial appointment to see what it looks like 2 weeks after the surgery on Friday. I will report back more after the appointment.

Chi-town!

So last night I wasn't planning on going for a run but it ended up so. I was having a fun night with the Minnesota guys, who made the trip down to enjoy the city and a Twins/Sox game. We hung out for awhile at their condo for the weekend, then headed to English Bar for some cocktails. Then my buddy Dave needed to be brought back to the hotel, his night was ready to end. By the time I got him up to his room, I had to book it to the train station to catch the last ride out of the city. I started as a quick walk but as I frantically kept looking at my watch, it turned into a pretty steady jog. I ended up making it to the metra station with about 10 mins to spare. The overall length of the entire trip was 1.4 miles, and was done in 15 mins.

So far...

Well I haven't been very good on here or out on the road. So far for the month of June I've only done some small runs. After running in the Soldier Field 10 Mile , my mileage has gone done quite a bit, but mostly because of the heat. It's has been really humid over the end of June and into early July. I've gotten a couple runs in during the opening days of July but nothing much since. My iPhone also died which housed the majority of my data, but I just have to try to post more on the blog. I'll try to remember to post my last phone note with mileage update. See Below:

JAN 2011

Jan 1-3.1m,21:37,race, 6:59pc

Jan 3-2.0m,19:20,Nes,9:40pc

Jan 4-5.6m,42:46,run,7:55pc

Jan 6-6.5m,52:33,run,8:05pc
Jan 9-3.6m,28:28,bobby,7:55p

cJan 13-4.8m,39:16,run,8:10pc
Jan 27-2.9m,27:57,run,9:38pc

Total for January-33.0miles

--------------------------

FEB
Feb 28-1.0mile

Total for Feb-1.0miles
-------------------------
MAR

Mar 20-4.97m,37:57,race, 7:40pc
Mar 23-3.51m,26:22,run,7:32pc
Mar 25-5.88m,45:26,run, 7:42pc
Mar 27-3.67m,26:57,run, 7:16pc
Mar 28-8.40m,65:09,run,7:46pc
Mar 30-4.67m,36:20,run,:46pc

Total for March-46.1miles
-----------------------------
APR

Apr 1-3.7m,26:38,run,7:15pc
Apr 4->8.4m,62:34,run,7:26pc
Apr 8-6.1m,49:18,run,8:04pc
Apr 10-5.4m,43:35,run*,8:02pc
Apr 12-1.0m,sprints, 2x400,3x100
Apr 13-10.7m,90:64,run*,8:27pc
Apr 17-10.7m,84:32,run*,7:54pc
Apr 19-3.7m,28:12,run*,7:45pc
Apr 23-3.1m, 20:08,race,6:30pc
Apr 25-8.4m, 63:59,rain*55,7:36pc
Apr 28-3.7m, 29;54,mall,8:05pc
Apr 30-3.7m,26:01,timed,7:02pc

Total for April-68.6miles
---------------------------------
MAY


May 1-11.8m, 97:07,easy, 8:13pc
May 8-9.5m, 76:15,(timed*), 8:01pc
May 10-4.7m, 38:37, hot,8:12pc
May 12-3.7m, 27:59, mall, 7:34pc
May 13-1.5m, warmup&cooldown
May 13-3.0m, 20:15,timed, 6:45pc
May 15-3.1m, 20:21, race, 6:34pc
May 16-8.0m, 63:20, easy, 7:55pc
May 19-8.4m, 66:27,neg splt,7:54pc
May 22-4.0m, 26:46, race, 6:42pc
May 28-10.0m, 71:11,Race, 7:10pc
May 30-3.7m, 32:34,easy, 8:48pc

Total forMay- 71.4 miles
--------------------------------
JUNE
Jun 1-3.7m, 28:22, (timed), 7:40pc
Jun 2-4.0m, 31:31,timed, 7:52pc
Jun 5-3.7m, 27:36,Bobby , 7:27pc
Jun 8-4.9m, 40:35,timedhalf, 8:16pc
Jun 12-5.9m, 44:35,timed, 7:33pc
Jun 14-3.7m, 26:03, (timed), 7:02pc
Jun 16-4.6m, 36:20, Bobby, 7:53pc
Jun 21-3.3m, 28:50, (hot), 8:44pc
Jun 25-3.4m, 25:07,(humid), 7:23pc
Jun 26-6.2m, 53:04, hoteasy,8:33pc
Jun 28-3.4m, 24:29,hotimed, 7:12pc
Jun 30-2.9m, 22:15, Bobby , 7:40pc

Total for June- 49.6miles
------------------------------------
JULY

Jul 1-2.7m, 19:37, hotfast, 7:02pc
Jul 2-3.4m, 27:44, humid, 8:09pc
Jul 3-2.4m, hotel to car
Jul 7-1.2m, apple store to home
Jul 9-1.4m, dwtn condo to Metra

Total for July- 11.1miles
-------------------------------------
Total for 2011- 280.8miles of 365

I'll try to update a couple of the runs with heart rate readings. They are the true reveal of how I'm running. So glad a got a heart rate watch.

C4's 4 mile Run

This morning I ran in the C4 Mile Run. I chose this race because it helps benefit those looking for counseling who have varying mental health issues. Since my girlfriend has been diagnosed with Bi-polar I felt it was a worthy cause. I ran it in 26:46, which is 6:41 pace.

Mind & Feet

What does it take to be a good or even great runner? When I was in high school, on the track team, I always thought that it meant you would have to have great power or endurance. As I've grown older I've realized I wasn't wrong, but understand every time you see an athlete on television say, "It's mostly mental," they are pretty close to the truth. Everyone has the capability to go running, all of our bodies know how to do the motion physically.

Every time I go running, whether it be a quick paced three mile or a grueling, humid nine mile tempo run, I will want to quit and walk as soon as my body starts getting fatigued. Nowadays my mind won't give my body the chance to quit. I guess the more you run the more you enjoy pushing your body to the limit to see what it can handle.

When I was in high school I always told people I could feel that I had different gears or pace that I could run at over longer distances. After picking back up over the last few months, I've noticed that those gears disappeared and its taking a lot of work to slowly get them back.

I've started writing this blog, mainly for me to keep track of my running progress and to see how I am mentally. I hope to inspire people to go out and get active on their own. I would love to hear people say that they've started walking and can buckle their belt a few notches more, or that they've signed up for a race of their own. Exercising and being active are such big health boosts and stress relievers, that I just shake my head when I hear people say they are so stressed but refuse to consider doing anything active. Your lose. Good luck out there everyone and keep on running.