Spencer

My hip hurt a bit but not bad.  I can tell that running fast really agrivates the hip.  Next week Ill try just going slow.

My arches hurt quite a bit today.  They swelled up a lot a few hours after my run.  Maybe its because this is my first normal mileage week after St. George. 

I did .75 miles on the treadmill then stretched out real good and then did 9.28 on the road.  I averaged  7:35 a mile.

My right arch hurt a bit and then towards the end the outside of my right foot hurt.  My left hip hurt just a bit.

I did miles 2,3,4 at 6:18 pace.  I stretched out again after my first mile and I think that will be my ticket to get rid of my hip trouble.  My left hip hurt a little only at times.  It was really pretty ok.  My right arch did not hurt at all but the outside of my right foot below and in front of the ankle hurt a bit  especially my last two miles.

I did a very slow 1.2 mile warmup then stretched out real good.  I then did a mile at 7:45 and then another mile at 7:00.  I then did 6 intervals of 800's at 6:18 pace with 400's at 8:30 pace in between.  I finished it off with a slow jog.

My right foot below my ankle hurt the whole time.  It is tendor to touch.  My right arch also hurt.  My left hip was not bad today.

1.2 mile warm up, then a long stretch, finished with 6 miles at 7:13 pace. 

The 7:13 pace felt moderately easy.  It wasnt a challenge but i felt like I was getting more benefit than at a slower pace.  My left hip hurt a little toward the middle.  My right arch hurt a little throughout. The area of my right foot below the ankle hurt a bit to start and I was worried about it but then it went away completely and I diddnt notice it at all for the rest of the run.

very very easy, very very slow average pace of about 8:30.  I hate going slow.  I don't feel any accomplishment from slow running, but I need to start to go slow more often or I'm just going to keep hurting myself.

My left hip did not hurt at all.  My right arch hurt the entire time.  the area of my right foot below the ankle did not hurt at all.

Before the race as I warmed up my left Achilles started to hurt. This is a recurring problem that keeps coming back. I should have gotten in the car and come home and rested it and iced it. I know I shouldnt have raced but I couldnt help myself. The Achilles hurt a little during the race but then afterward it has really flared up. I have iced it for 20 minutes a total of 5 times today and I will continue the ice and ibuprofen tommorrow. At least I took second place. There were well over 200 runners but a lot were non runner neighborhood people coming out to support Austin Shamy who is suffering from a rare disease. the race was a fundraiser to help with medical expenses. I'ts a tear jerker story and I hope the best for the family. the course was short of 5k it was only 3.00 miles exactly on my garmin.

The course was extremely hilly.  It was up and down the whole time with the final 1/3 mile staight up hill.  About the worst conditions to race on a sore Achilles.

My left achilles is sore so I did 60 minutes on the stationary bike and then ten minutes on an eliptical.  This was my first time on a bike in about 6 months and my first time on an eliptical ever. Ice and ibuprofen today.

after a very slow mile on the treadmill i started to feel my left achilles so I stopped.

I went 1.5 ver slow miles on treadmill.  Left Achilles started to hurt so I stopped.

I did 75 minutes on stationary bike and then 15 on the eliptical.

90 minutes on the stationary bike

Felt a little pain in Achilles but iced afterward and it doesnt hurt at all to walk or stretch

125 minutes on the stationary bike.  According to the bike computer I did 60 miles.  My legs are very worn out.  I was doing great through the first 90 minutes and then my legs just felt very tired and I couldnt keep up my pace.

achilles diddnt bother me and my foot really just bothered me a bit

Swam 800 meters at night