kenya in 4 days

tue am - 55miles BIKE
tue pm - 4miles RUN
wed am - 6miles RUN ; PT Barb
thu am - 8miles RUN
thu pm - 40mile BIKE
fri am - PT Barb; 4mile RUN
sat am - 11mile RUN
sat pm - 35mile BIKE
sun - OFF

mon am - 10mile RUN

shin still tight and needs taking care of. icing and the like. PT Barb working on it seemed to help, and at least I can run every day on it now, even if I have to hold back my mileage. everything else feels fine, i'm just lacking on any decent level of fitness. leave for kenya in 4 days. a month of running on soft trails and spending as much time resting and swimming and weights work and stretching and running... i should hopefully come back all fit and super healthy... i hope my shin fixes itself completely during the change of scenery.

kenya in 10 days

Fri pm - 30mile BIKE
Sat am - 13mile RUN
Sat pm - 40mile BIKE
Sun noon - 90mile BIKE
Mon am - 6mile RUN / 16mile BIKE

taking it easy now through leaving for kenya so that my shin is properly healed and i can run more when i'm there. shin still doesn't feel 100% good. annoying really. i wish I had a mri machine at home or the ability to do a CT scan once a week to work out what exactly is wrong with it on the inside. seeing PT Barb on wednesday and friday this week to get as much work done before I leave.

kenya back on...

tue pm - 20mile BIKE
wed noon - 6mile RUN
wed pm - 3mile RUN; CORE
thu am - 8mile RUN

kenya is back on. getting immunisations today. need to get visa. shin still a little tight when running and not 100% but not painful... just wierd. may give pt barb a call today for some work.

tired

Mon pm - 20mile BIKE
Tue am - 55mile BIKE (hill repeats Great falls MD)

tired. after a while no amount of food can keep my energy up. i guess i just have to have a day off at some point, or get in a solid 10 hours sleep. feel tired. just like training used to make me feel 5 months ago.

almost back to normal training

Fri pm - 10mile BIKE
Sat am - 18mile RUN
Sun pm - 100mile BIKE
Mon am - 9mile RUN ; 25mile BIKE

feeling pretty damn good. right shin was a little tight (got me very worried) after the 18miles on saturday. needed ice and hurt a bit walking afterwards. felt fine after a good 3 hour sit down. also felt fine during the bike ride sunday. left calf hurt a bit of Sunday’s bike ride, and right knee a little (need to push right heal out a touch so my knee is better aligned- changed the position of the click in clipless pedal attachment on the bottom of my bike shoes as it appeared to have moved completely over to one side). throat hurts - all around the front and tight at the back. i presume from keeping my head up looking out at the road when riding in the drops. hurt when i woke up and it better not be sinus or cold related cause if it is it's gonna be a huge cold cause it's my entire neck (i can feel it pretty bad when i drink water). ho hum.

seem to be dropping weight a little too quickly. i can feel myself getting quite thin again. probably due to no peanut butter in the house. or no wheat thins. or toast. might need to start eating more to compensate.

schedule needs to be created so i'm in shape for new york in 12 weeks time. long bike ride tomorrow, but fast-ish workout wednesday morning, easy run with garth thursday morning, friday off running, saturday long run, sunday 100+miles on bike possibly out along skyline drive up the big hills out there. potentially...

left clavicle fixed

doc report...

left clavicle looked almost perfect in the xrays (if i don't say so myself). all one piece, pretty much nice and fixed.

and the doc said i looks like I've bruised my ulnar nerve - probably around/under the shoulder during the impact. back in 3 weeks to check it again, and ecg if necessary if it's still a problem then. but should fix itself given time.

timeline
Broke Collarbone
+4days - resumed training on indoor trainer
+10days - 70miles outdoors on bike
+18days - total weekly bike mileage outdoors = 181miles
+19days - resumed running 6miles run
+21days - 12mile run

thursday am - 12mile RUN

run.ning.

tue pm - 30mile BIKE
wed am - 6mile RUN
wed noon - 4mile RUN

try for 12 tomorrow am, before doctors to get xray and talk nerves (is the problem with median, radial, or ulnar nerve?)... where the bus stops, nobody knows.

run. yep. 6 mile run. 2weeks5days after breaking my collarbone i can run again. glorius.

Fri am - 50mile BIKE
Fri pm - 30Mile BIKE
Sat am - 105mile BIKE
Sun pm - 10mile BIKE
Mon am - 55mile BIKE
Mon pm - 25mile BIKE + 6mile RUN
Tue am - 45mile BIKE

will keep the running to a 6 to 8 mile distance for the first few days just to get used to it all again. Might try for a swim Friday morning... we'll see.

2006 - year of injury

turned out i took wed and thur off training too and ended up eating too much and getting a bit depressed about not being about to exercise properly. tried to run on wedneday night but barely made it through a 2 mile run. just hurts to much to run (shoulder/collarbone). but i guess it's only been 2 weeks so it might be a bit soon.

nice long ride this morning (52miles) with hill repeats out by great falls md. 5X the hill but was probably not pushing myself hard enough because i found it a bit too easy. once done out there came back into dc, crossed into virginia on chain bridge, then went north on georgetown pike and into work on spring hill rd. need to find better ways to get to work without hitting lots of traffic.

i wish i could be running right now... sucks not to be able to. boo to injuries.

day off

tuesday pm - 20mile BIKE

biked home in the hot hot weather. left hand still feels a little strange (lost a bit of strength in the fingers and hand). still a bit sore from being in the saddle for 70miles sat 80miles sun 60miles mon 50miles tue... slept in this morning and taking an entire day off today.

wish i could be out running. although, even after not running for over two weeks, my shin still feels a little wierd. stupid shin.

more of the same

monday pm - 40mile BIKE
tuesday am - 30mile BIKE

left arm feels better. loads of movement and hardly any pain... although strangeness in the left hand this morning. lacking a bit of strength in left hands fingers. hopefully it's related to just a lot of riding and the elbow pain and not related to problems or complications around the shoulder. it would suck to have problems with my left hand, being left handed and all. oh, and 100 degrees today. there's never enough water. and the ike weighs so much more with two full water bottles.