Weekly Summary Aug 3 - Aug 9

8/3/2009 - 8/9/2009: 49 km 4:57

We made it to the Southern most point :) (from our circumfrance of the island run)

So I can officially announce my return to running this week. I completed the 3 week schedule for return to running, pushed the distance some, but all cautiously heeding any little ache or niggle from my heel. The week started on the hot concrete sidewalks in Key West and ended back on the local trails, quite the mixed bag.

This week will again be a week of cautious running, we have the final race of the Beaverchase series on Tuesday evening, and with all luck will get to Frontenac Park on Saturday for a 25km outting.

Mon - 31' (Key West)

Tue - Sailing in Key West

Wed - 1:27 (Ran the circumfrance of Key West, 15km)

Thu - 46' (Key West in the rain)

Fri - Travel Home

Sat - 1:03 (Trillium Woods)

Sun - 1:10 (Trillium Woods)

Greetings from Key West

Just popping in to say hey! It is friggin' hot down here, hotter than Orlando or New Smyrna. Kim and I did get in a 9.7km Run/walk today, longest outing since my injury.

A few pics

Weekly Summary July 13 - July 19

Cross training was the theme of this week, from Biking to ARC training to Walking to Rocking at the Greenday concert, it was actually a pretty tiring week. By Sunday the legs and body were too tired so Kimber and I just enjoyed coffee and the TDF.

On a positive note I have been given the green light to resume running S-L-O-W-L-Y. For the next 3 weeks pain will be my guide as I follow this program. This coming week I will be continuing with the cross training as I start to add running back. It's almost over.

Mon - Rest - Physio Laser

Tue - Bike 2:30 (64km), ARC Trainer 30'

Wed - Bike 2:17 (60km)

Thu - Rest - Physio Laser

Fri - Bike 2:22 (60km) - ARC Trainer 25' - Greenday 2:30 :)

Sat - Bike 1:20 (30km)

Sun - Rest - Kicking Horse Coffee and TDF

Offically Registered

K-Rock Roster

Time to get serious now, well I was always serious, but now the $ is down. It will be an adventure.

Thanks Scott for getting all the fees lined up yesterday.

Weekly Summary July 6 - July 12

Theme for the week was Cross Training without aggravating the heel. For the most part Biking has been good for it, the legs and lungs. Did find a new piece of equipment at the gym, A Cybex Arc-Trainer. Quite impressed by the workout.

My next appointment with the Sport Doctor is Monday the 20th. Then I find out when I can start back running. At physio today the therapist reiterated that my ankle joint had been quite stiff and he feels that contributed to the stress fracture. I can buy that for now, the how this happened is still needling me.

Mon - Rest (Physio)

Tue - Noon Elliptical 46' (8.4km)

Wed - AM/PM Bike to/from work 60km

Thu - Bone Scans

Fri - AM/PM Bike to/from work 65km, Noon- Arc Trainer 25'

Sat - AM Bike downtown/home 50km

Sun - AM Long Ride 87km

Calcaneal Stress Fracture

Bone scan completed and there is no question about it. Stress Fracture for sure. Night and Day between the two feet.

I'll wait to hear back from my Sports Doctor as to what I can and cannot do. Running is obviously out, hoping biking is still okay.

Let the recovery begin. Feels good to know what is wrong.

Likely Green Lakes won't happen, but I should be good for the Toad.

Weekly Summary June 29 - July 5

6/29/2009 - 7/5/2009: 3km 21:00 (186 days)

Seems crazy to post a single run, but I did it and there endoth the streak as previously posted. So the theme for this week was to hit the cross training so the chips and chocolate wouldn't catch up with me. Being on holidays for a couple of days, combined with physio appointments made getting to the gym difficult, so it was time to ride. Now I must say I have a new found respect for Triathletes, how they ride 90/180kms and then run 21.1/42.2 makes me scratch my sweaty head. Still training the body allows you to do some remarkable things.

I did have x-rays done and nothing showed up, as expected really. Tomorrow is bone scan time, so we'll see what that reveals. Good news is that if it comes back clean, doctor recommendation is to use pain as my guide. So I could be running (very short) by this weekend.

Mon - PM 21'

Tue - AM 15km Bike with Kimber running (I was her mule)

Wed - AM 46km Bike

Thu - off

Fri - AM 31.5km Bike, PM 31.5km Bike

Sat - AM 50km bike

Sun - AM 70 km bike

Getting there...