Wednesday, September 28, 2016

Injury update

I think this metatarsalgia injury is traceable to the previous week where I sought to dive in hard after running a disappointing time at that Nashville meet on 9/17.   I trained 6 of 7 days including an ambitious strength workout on the weight sled - which I suspect exacerbated my injury issue due to the fact that it was a relatively new regime, and the fact that it by it's very nature, requires a lot of forefoot flexion.

I've consulted two foot specialist physicians who treat runners (and are athletes themselves).   One has said that I could could get some relief from both an anti inflammatory oral steroid and/or a 'well timed' anti inflammatory steroid injection, provided that the plantar plate is not significantly damaged.  That can be determined upon my Friday exam with Dr. W.   He may be able to determine that with a Lachman's test, or possibly an MRI.  

I was scheduled to do a track workout tomorrow night but I may opt for the rowing machine instead.

I just received my Olympic team uniform, speedsuit, singlet, sweats, etc...   A real shame if I'm not able to use them.

Dad suggested a taping that may just work.  Frankly, it's feeling much better tonight, not 100%, but better the more rest I get.  If I am to come close to attaining my A-game again with this setback, cross training will be essential.  I'm thinking aqua running in the pool (as much as I hate it), and the concept 2 rower.

Also, Dr. R has said that I may need to request a TUE from USADA for the oral cortico-steroid.  I'll call them in the morning.

Monday, September 26, 2016

tempo 300s

Nice night in Sewanee, low 70ºs.   I took off the weekend due to the sore left foot, and it's still sore but not debilitating.   I went out tonight anticipating taking Tues. and Wed. off from the track.  Will do some cross training tomorrow.  Probably rowing.
Hoka trainers on 
400m warmup, stretches, drills 
5 x 300m w/ 2 min rest - 50, 50, 51, 51.5, 50.5 
200m - 26.75
Funny how 2 days off feels like a long time.   Slightly slower than my previous set of 300s. Alternating ice and spa is effective relieving the soreness.  The right foot that has bothered me for quite some time is no longer much of an issue, and I hope this left foot issue also fades.

144.4 lbs after workout.

Saturday, September 24, 2016


This soreness in my left foot is metatarsalgia - pain at the ball of the foot. After two consecutive days on he track Thurs and Fri, it has become enough of a problem I may interrupt my training schedule and take Sunday off.  Better to go light this coming week, do some cross training and let this thing heal so I can put 3 hard weeks of training in before Perth in Oct.

Including last Saturday's race, I've been training 6 of the last 7 days, and I'm starting to wear down. Actually, my usual right foot pain has been ok, a bit better.  This new issue has come up the past few weeks.  Probably just an arthritis issue.  I don't think it's a stress fracture because the pain is not sharp or intense.  It is more caused by extreme dorsiflexing the toes rather than just weight bearing.  But it does hurt to do heel raises in bare feet, so I'd better stay off my feet tomorrow and just do resistance bands.   Don't want this to become something that will prevent me from training when I need it most.  Training is painful enough, don't need any extra pain.  Probably wouldn't hurt to see Dr. Willard.

I ordered a forefoot pad that should help with this along with some strengthening and stretching exercises.

Friday, September 23, 2016

more negative split long sprints

My second workout in 14 hrs.  Blazing sun in Sewanee near 80º but feeling much hotter in the sun at 11am ... partly due to that damn artificial turf inside the  track.  I kept it brief...
Hoka trainers on 
350m warmup, stretches, drills 
2 x 500m - 78 (63, 15) / 83 (66, 17)
Didn't push the last one too hard, not completely exhausted, took about 10-12 min in between.

Need to stay off my feet on my days off.  I'm getting some new pain on the ball of my left foot and some minor swelling.  Not serious but it will prevent me from doing any fall hiking before the World meet.  I need all the recovery I can get.  Right now, Sat and Wed are my days off.

142.8 after workout.  Weight loss has been slow.

Thursday, September 22, 2016

negative split long sprints

Summer hanging on in Murfreesboro ... upper 80ºs just before sunset at the Dean Hayes track.  Feet still a little sore from Tuesday's volume so did quality tonight as I will be back out tomorrow.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 400m - 59.5 (30.5 / 29), 61 (31, 30) 
300m - 44 (15, 15, 14)
The second 400m, while slower, felt better coming up the straight.  I was still well short of goal on my first one.  Was hoping for 58 (30 / 28) ... but no.  

I'm reminded of what Jim said... at some point, "you can do the same workouts but just not be able to run as fast".   I've been fighting that for 5 yrs now.

143.0 after workout

Tuesday, September 20, 2016

tempo 300s, 200s

Warm evening in Sewanee, about 80º at sunset and dry, falling into the mid 70ºs.  I upped the volume tonight anticipating a good recovery period during my day off tomorrow.

Hoka trainers on 
400m warmup, stretches, drills 
5 x 300m w/ 2min rest - 50, 50, 50.5, 51, 50 
3 x 200m - 26.2, 26.4, 27

I backed off the speed a little in an effort to stay consistent in speed and tack on an extra.  Usually do 4 x 300m w/ 2 min avg 49ish.

I finished with some fast 200s working on form.  I really need to remind myself to relax.  Dynamic relaxation.  That's what messed me up in Sat race.   Relaxed effort is less effort.

143.2 lbs after workout.

Monday, September 19, 2016


After doing my ab routine at home, I hit the football field to push the sled.  In complete darkness, the stars were awesome and it was a perfect 70º in Sewanee.  I wondered what the sky would look like at night in Australia.

2 x 50 each leg - hanging abs straps with 10lb ankle weights 
8 x 60 yds - 60 lb sled push sprints 
2 x 15 - ham/glute raises with 30lbs 
2 x 40 - calf raises with 300 lbs 
hip flexors, adductors, rows

I don't know what it is about these sled pushes, but they are more fatiguing than hill sprints or stadium stairs.  I had to walk 100m in between each.  Doing 8 was hard, like running 20 stadium stair sprints.  Aerobically, like running a hard 200m and they burn like nothing else, but not where you'd expect it.  Not in the glute or hams but in the lower quad.  My quads were pumped.  60 yds is a good distance, felt fine until the last 20 yds ... then it gits ya.   Quite a burn.

Hope to do this again on Mondays.