15 Weeks to Disney

Anxiety is setting in as I await my new orthotics. What is prime running weather is being "wasted" as I turn to the elliptical, bike and other cross training to avoid re-straining my calf.

I have been calling my physical therapist since Friday to check on the delivery status of the new gear. As soon as I get it, I can figure out if I can try running on it again. I've had two relapses on the old orthotic so I dare not try to venture out again until my foot issue is corrected.

Here is the plan for this week as laid out by John Ellis, Team Point Two marathon advisor.

Monday 60 minutes cross training (I completed this on a recumbent bike on the gym WITHOUT the benefit of an ipod) I sweated like a pig. I also did a BOSU intervals class prior to that to strengthen and stretch the hammies, calves and quads.

Tuesday (Today) On the elliptical-20 minutes easy. 4x4 minutes hard, with 90 seconds very easy recovery in between. 20 minute warm down

Wednesday OFF

Thursday Elliptical 10 minutes easy, 45 minutes tempo, 10 minutes easy

Friday 60 minutes cross training-Mountain Biking if weather allows

Saturday 45-60 elliptical easy

Sunday-3 HOUR brisk walk. I was hoping to run a 2 mile fun run as a run/walk to get my sea legs back. As the week progresses and if I'm able to test my legs on new orthotics, maybe I can do this. A 3 hour walk will NOT happen on a Sunday only because I won't be able to get away from the family long enough to accomplish this. I can do it Monday though if that's what my plan will ultimately call for. I'm off from work that day.

The Fastest Man in the World

I had the occasion to meet Usain Bolt today. It's a pretty cool thing to meet the Fastest Man in the World.

An email went out company-wide on Saturday seeking volunteers to "race" Usain Bolt at the OFFICE. Some co-workers thought it was a hoax, but many thought it was what it was-a visit from a storied and emerging legend in track and field who would make the rounds on shows at ESPN.

I replied without really thinking too much about it. I thought it would be some low key promo. I thought to myself. "Who wouldn't want to meet Usain and say they met the fastest man in the world?" Low key? Uhmm, not so much.

Hundreds lined the sidewalk to watch the 23 year old Jamaican take on 8 employees in the 100 meter dash. More than 200 employees replied to enter a random drawing to race "The Bolt." I was chosen from this pool to be one of 4 alternates. If one of the chosen ones didn't show, I could have potentially lined up toe to toe with someone so fast, he could give me a 5 second lead and would still beat me. It was not to be, but I still had fun watching.

The horn sounded at 11:40a and I could hear the crowd cheer and a blur of green and yellow came floating toward me at seeming sonic speed. His right arm was extended in exaltation, fingers spread like he was reaching out to the crowd, and the other arm gently tapping his chest as he smiled-toying with his fellow racers as they ran with all their might behind him. The throngs of staffers who came to see this elite performance roared their approval as he broke the red tape at the finish line.

As quickly as it had started, the race was over

Usain stopped to snap photos with some of the racers and I was able to get a pic by one of the work photographers. I handed my blackberry to a co-worker to snap a photo of me next to Bolt, but she was not successful in getting it to take a picture. I was able to have another co-worker snap this photo you see below in the half hour before the race.

All in all, it was a pretty cool day in the office.

Staying positive

Following a careful buildup of mileage over the last two weeks, last night, I felt my right calf cramp up. Unlike past experiences in my strain, the pain continues even after the running stopped.

I acted fast.

I emailed my physical therapist and got fitted for new orthotics today. He thinks this will address 90% of the symptoms. I hope so. These things are expensive.

Icing is important as is stretching, which I did yesterday AND today.

I also had a phone interview with one of team point two teammates Donna. It was great to catch up with her and we talked about her upcoming Portland Marathon on October 4th and her experience with our virtual team.

The other thing I did was I finally bit the bullet and bought the garmin 405 with HR monitor. I won't be able to run this week and when I do go back to running, I want to make sure I'm working at the appropriate HR to keep my cardio up.

Busy day today. Hope you all have a great weekend. Watch some college football!

Reservoir Mt Bike

I biked earlier this week before tweaking my calf again tonight. i'm going to talk to the physical therapist tomorrow about getting new orthotics.

I also got some great support and advice from Derv and plan to talk more in depth to John Ellis tomorrow.

I hope to get this calf thing straightened out. In the meantime, check out the West Hartford Reservoir. Sorry for the shakiness. There has to be a better way to mount the camera on a bike ride.

If you know of one, holla.

My friend Steve Mazan appeared on David Letterman last week

I'm proud of you bud. I miss you. I hope we get to spend some time together soon.

Stretches

A calf strain has kept me from running as much as would have liked, especially in August.

I'm not going to lie you. I don't LOVE stretching. I've made the effort and time however, in my rehab to get my body ready for running Disney in January.

These are just three of the stretches I do post run for the calf and piriformis. I stretch my hamstrings, quads, and IT band as well.

What are your favorite stretches?

This was my first run in nearly TWO WEEKS due to my right calf injury. It felt AWESOME to be out running around the neighborhood. The temps and humidity were terrific. First-the calf was FINE. I did experience some tenderness in the outside underneath of left patella, but it abated as I ran on. This felt like a tight IT band which I stretched after the run. I ran this one with a 4:1 walk ratio as prescribed by John Ellis. The rest of the week is: tomorrow: 75 minutes X-training Thursday: 4 easy miles Friday: 45 minutes X-training 1 hour of Physical Therapy Saturday: REST (from exercise) Sunday: 5 easy miles Light stretching followed and I'll go through my full battery of stretches tonight after a light warmup. Ice will follow. Activity Route: -- Elev. Avg: 210 ft Location: Marion, CT, Elev. Gain: +0 ft Date: 09/01/09 Up/Downhill: [+232/-232] Time: 12:44 PM Difficulty: 2.1 / 5.0   Weather: Sunny   69 F temp; 41% humidity   69 F heat index; winds NNE 5 mph Performance Distance: 3.61 miles Goal: 12' 00 min/mi pace for 3 miles Time: 0:40:17 Speed: 5.4 mph Attained: 114% Pace: 11' 09 /mi Calories: 482   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 56 -0' 13 5.5 +0.1 -7 ft 2 11' 29 +0' 20 5.2 -0.2 +6 ft 3 11' 07 -0' 02 5.4 +0.0 +4 ft end 10' 54 -0' 15 5.5 +0.1 -3 ft Versus average of 11' 09 min/mile

Posted from bimactive.com