August 20th, Monday

Very positive workout today on the track. I stayed in motion for 40 minutes covering 2.67 miles.  The best news is that my heel was feeling no discomfort for the entire grime.  There were frequent stops for stretching big horse my upper thigh and hip has been feeling sore lately. I’m pretty sure that is a result of some aggressive stretching I did a few days ago after reading an article, in my period of desperation, promising to cure plantar fasciitis by stretching the hips. It seemed to feel better when I increase the pace. It hurts the most jogging and walking. So I did 7 pickups of from 100 to 150 strides averaging about 7:30 pace during the pickups. It was the best track workout I’ve done in months. I am continuing aggressive rolling with the golf ball for my plantar fasciitis. I am convinced that it is the reason for the break through in my heel pain issues. I am becoming more confident that I can compete successfully in 3 weeks at the New Jersey Senior Games and qualify for the senior Nationals. This coming Sunday is Jason’s run at which I plan to do only administrative work and not try to run competitively.

Stats –

Sleep =10 hours

Weight = #157

Diet = 8

a.m.HR = NORMAL

I-Mad = 1.

MPFD = 6 for a few steps

August 19th, Sunday

Arlene and I shared an enjoyable brunch with Rob at our favorite Hoboken eatery, Del Frisco’s Grille, this afternoon. We are always treated as VIPs because of Rob’s close affiliation with the people at Del Frisco’s.  As always, the bill of faire and the conversation were delightful.  We relish every opportunity to catch up with the busy kid.

This night I was alone in the exercise room from 8:30 to 10:00.  In fact, I was the only person in the building, a little scary at times.  But I ran a little in the halls, rode the stationary bike and worked the weights.  Time passed quickly. It was solid workout.

Stats-

Heel feeling better when running.  PF – whole foot in a.m. = 6 for a few minutes

Sleep =10 hours

Weight = #157

a.m.HR = 54BPM

Diet = 7

I-Mad = 2

August 18th, Saturday

40 minutes in motion on the Manasquan Reservoir

This morning I jogged and walked for 40 minutes with the cross country team at the Manasquan Reservoir. My heel did not hurt at all once I got started. It is a very, very nice feeling to be out running on the trails again. I’m not going very fast but I am logging foot strikes which I need to rebuild my leg strength for the Senior Olympics on September 8th. I also added a few 100 meter easy strides after I was completely lose. That felt good too.

Stats –

Sleep = 7 hours

Diet = 7

Weight = #157.  Not  Good!  Lack of running– Swimming and biking does not keep the weight down the way running does. Beer doesn’t help either 🙂

a.m. HR = 54bpm

I-Mad = 0

I-Mhd = 4.  Improvement!

August 17th, Friday

Got to the empty pool at 7p.m. last night. There was a small party on the outside patio of the clubhouse: so I felt a little like the entertainment as I did my workout. That consisted of 20 minutes of swimming with a few accelerations and 15 minutes of running with several bursts of 50 stride accelerations.   I added a few back strokes and under water gymnastics for the crowd. LOL

Still working aggressively on heel issues.

Stats- steady

August 17th, Thursday

Ran the longest continuous run tonight on the track and around the campus at Liberty HS with almost no discomfort in my heel pad.  That is welcome progress.  I am mow convinced that aggressive and torturous golf ball rolling and pressure are having a positive effect on my plantar fasciitis .  The level of sharp pain during the rolling treatments has also dramatically declined.  I am not backing off the hard-core rolling sessions until all pain is  gone.  I do it all day and night.

August 14th, Tuesday

At a very positive Liberty cross country practice tonight, I rode the bike for about 5 miles. Along the way I stopped and actually ran a few strides now and then to test the progress of my heel issues. Felt pretty good. Have to keep working on it

August 15th, Wednesday

Arlene and I spend a very lovely afternoon at Holmdel Park. Had a little picnic lunch while we enjoyed the breezes in the shade as we sat and took in the pretty lake scene.  I took out some time to test my foot again. I did a number of short straightaways and a few longer efforts. I think I am making progress, and it certainly felt good to be running.

August 12, Saturday

Disbite yesterday’s post about not swimming or running I went to the pool this evening and swam and ran.  Just couldn’t stand the idea of taking  another day off with no workout at all.  ( 20 minutes swimming and 30 minutes running)  Still torturing my heel.  I think I’m starting to like the pain. Is that a bad thing.

Stats-

Sleep = 8 hours

Weight  = #155

Morning heart rate = 54bpm

Diet = 9

Feet in process.

August 11th, Saturday

About 40 minutes in the weight  room tonight  in place of foot activity.  Also working on hard-core golf ball rolling on my heel. It hurts like torture,  but everything I have read for the last week about treating plantar fasciitis involves new devices and procedures and techniques to beat the hell out of the affected area with the purpose of breaking up calluses to allow for the growth of new tissue.  I can do that to myself for free. So I am tearing up the heel pad on my left foot with a freaking golf ball to see what happens after I do it for a week. No foots activities, bike, swim or run.

Stats are solid and stable.  Heel still needs work!

August 8th,  Wednesday

A couple of bricks in the wall.?

After two days off, I ran a double workout today.   Arose at 6 a.m. to embark on an invigorating 11 mile bike ride before the heat of the coming day.  That took about 1:10.  Later in the evening I ran for  25 minutes in the pool.  Both workouts were punctuated with frequent surges of from 30 to 60 seconds.  Solid day!  Making the best of limitations forced by uncooperative heel.

Stats-

Diet = 8

Sleep = 7

Weight =  #155

Morning HR = 54 bpm

Plantar fasciitis heel discomfort = 5/6  !

I-Mad = 1

August 5th,  Sunday

This evening I arrived at the pool about 7 p.m. and to my dismay there were four people floating around in the pool. Now I can share a large pool with 4 people without a problem. However, this crew had no concept of allowing for a lane for a swimmer. They simply drifted randomly in every direction taking no note of me trying to swim laps. I did manage to swim for 20 minutes without crashing into anyone. But I continue to be amazed at how unaware people are, or just plain stupid or purposefully discourteous?   Proceeded to running in the deep water after all four floaters had left. In the end it was a good bit of work for 40 minutes with lots of bursts along the way.

Stats are solid and steady.