9 Month Post-Op Recap

The last month has pretty much gone according to plan.  Overall, things seem to be continuing in the right direction.  Some days are better than others.  I've also found that my Achilles seems to respond well to rest.  If I push to hard on a run, or it's starting to hurt, a day off will usually fix it.  Hopefully as I get in better shape, and it continues to get back to full strength, it will require less and less rest.  I must remain patient.  To be honest, I have started to slack a bit with the PT.  I feel like I've been dedicated and consistent with the PT up until the past month.  Part of this was planned, and part of it just kinda happened.  As I run more, I have less time for the little things.  I know this is a bad excuse, but there is some truth to it.  It also doesn't help that the official track season has started, so my coaching responsibilities have increased.  In a way I am able to justify it because as time goes on, I feel like I'm getting healthier, thus I feel like I need less PT.  Don't get me wrong, I still do PT everyday, just not the typical hour that I had been doing.  It's probably closer to 10-20 min.

I have been logging my training on Running2win.com (username: Skovy).

Weekly mileage recap.

Week of Mar 2nd - 27 miles
Week of Mar 9th - 30 miles
Week of Mar 16th - 33 miles
Week of Mar 23rd - 35 miles

Also, I feel like the Be-Activated has helped with my training. (activationsticks.com)

Aqua Jogging - Achilles Responds Well To It

For whatever reason my Achilles really seems to respond well to aqua jogging after my runs.  I have been making a point to incorporate it into my training on a regular basis.  It seems like my Achilles (and body for that matter) recovers well and feels better after I do some aqua jogging after my run.

Be-Activated

I wanted to share with you all about Be-Activated.  I went a training session on this in February, and I have been doing it ever since.  I think it helps.  To read more about it, check out the link below.

www.ActivationSticks.com

Running2Win.com (Online Training Log)

I will no longer post my daily training on this blog.  I am reverting back to running2win.com (username: skovy).  This is the site I used to log on prior to my injury, and I'd like to start back up.  I will continue to post monthly updates, and other random posts...but from a training standpoint, you will have to follow me on r2w if you wanna know how my daily training is going.

3 Month Training Build-Up - Completed!

Since Dec I have been following training program from Methodist Sports Medicine.  I started at 2.75 miles per week and have built upto 25 miles per week.  This took 12 weeks.  I felt good that I was disciplined enough to follow it as closely as I did.  To complete the 12 weeks is a bit of a milestone in my mind.

I feel like I responded well to it.  Since I am used to the general format of the training, I decided to write my own training using the same structure for March.  My plan is to build upto 35 miles per week by the end of March. 

8 Month Post-Op Recap

Not much to report.  Solid month.  Still doing everything I can to get (and stay healthy).  I've continued to up my mileage without too many issues.  Hopefully the pain will continue to improve.  I've been working on diet and training to help shed some extra lbs I had gained while I was not training.  I finally feel like it's starting to pay off.  I am starting to feel fit.

Weekly Training Update (Feb 23rd - Mar 1st)

Mon - 10 min elliptical + 2 miles on treadmill (2 hour break during practice) + 3 miles on treadmill

Tues - 10 min elliptical + 5 miles on treadmill (36 min...7:12 pace).

Wed - 20 min elliptical + 5+ miles outside with the team.  Nothing super faster, but glad I was able to get outside.

Thurs - 4 miles at 7:30 pace on treadmill

Fri - off

Sat - 6 miles in Cleveland with Jeremy and Wheeler.  7:40 pace (snowy/icy in spots)

Sun - off

Total Mileage: 25

Wednesday Weight-In: 186

Weekly Training Update (Feb 16th - Feb 22nd)

Mon - 10 min elliptical + 2 miles on treadmill (2 hours of practice) + 3 miles on treadmill

Tues - 10 min elliptical + 5 miles on treadmill (7:20 pace)

Wed - 10 min elliptical + 4 miles on treadmill (7:30 pace)

Thurs - Due to cold, school had a 2 hour delay.  I got in early and worked out in the morning.  40 min elliptical + 20 min bike (5 min warm up, 6x1min hard/1 min easy, 4 min cool down).

Fri - 10 min elliptical + 5 miles on treadmill

Sat - 4 miles at 7:05 pace (outside) + 30 min aquajog

Sun - Cross Train - 20 min elliptical, 20 min bike, 20 min open stride

Total Mileage: 23 miles

Wednesday Weight-In: 190

Weekly Training Update (Feb 9th - Feb 15th)

Mon - 10 min elliptical + 5 miles (did most of the workout with the team...1 mile w.u, fartlek 8x1min hard/2 min easy, 1 mile cooldown...made it 3.1 miles during the workout average pace for the workout was 7:12...obviously this fluctuated because it was a fartlek) + 20 min elliptical

Tues - 4 miles at 8:08 pace with the team + 40 min elliptical

Wed - 15 min elliptical + 4 miles

Thurs - 40 min elliptical + 30 min bike

Fri - 10 min elliptical + 4 miles (treadmill...7:23 pace) + 30 min aquajog

Sat - 20 min elliptical + 3 miles (treadmill...7:35 pace) + 20 min open stride

Sun - 20 min elliptical + 20 min bike (8 miles...1/4 hard, 1/4 easy) + 20 min open stride

Total Mileage: 20

Wednesday Weight-In: 193

Weekly Training Update (Feb 2nd - Feb 8th)

Mon - 20 min elliptical + 4 miles (treadmill at 7:19 average) + 20 min open stride

Tues - 20 min elliptical + 3 miles (treadmill at 7:40 pace)

Wed - 50 min elliptical

Thurs - 10 min elliptical + 4.5 mile run (treadmill at 7:33 pace. felt good) + 20 min elliptical

Fri - 10 min elliptical + 4 mile run (treadmill 7:38 pace) + 30 min aquajog

Sat - 2 mile run outside (7:30 pace)

Sun - off


Total Mileage: 17.5

Wednesday Weight-In: 196

7 Month Post-Op Recap (Headed in the right direction)

This past month wasn't quite as busy as the previous one, but it has proved to be a big stepping stone in my Achilles rehab.  I have noticed a substantial shift in the right direction.  My running mileage is starting to increase, pain is lessening, and starting to lose some weight.

To start, it's finally nice to be running some type of mileage where I feel like I'm getting in some training.  As I foreshadow through this upcoming month, I'm excited to see how things go.  Since I'm running more, I also get to cross-train less.  This is a good thing.

My medial pain is significantly better than it was a month ago.  I also feel like I'm getting stronger.  I really hope things continue to head in this direction.  I have been doing my best with the PT.  I spend about 1 hour each night strengthening and stretching.  2x(Eccentric heel drops (80), double leg heel raises (40), single leg heel raises (25 each leg), single leg squats (3x9 on the 3 different planes for 81 total), balancing for 1 min (on each foot) on an inflatable balance pad) + Theraband work (100 planter, 80-100 on each side, 100 circles, 150 dosiflex)+2x(2:30 double leg heel raises off a step, 3:00 of calf stretch just letting my heels drop below my forefoot (use the bob for both of these) + 3x(1 min wall calf stretch straight leg, 1 min wall calf stretch bent leg) + Foam Roll (glutes, calves, hamstrings, quads).  In bed, I usually use the stick (calves, quads, hamstrings, shins), rope stretch the hamstrings, and self-message/graston with a butter knife (graston everyother day) for 10 minutes.  Depending upon time, I also will add in hip stretches, core, push-ups, leg swings, other theraband work (Flexor digitorum longus home exercise), etc.  It seems like a rather extensive routine, but I've gotton used to it.  My main problem is, something I don't have enough time to do everything.  For the most part, I've done a good job keeping up with it.

Over the past month, I've been making a conscious effort to eat healthier and lose some weight.  I am definitely not where I need to be, but it takes time, and I feel like I'm headed in the right direction.  Hopefully if I continue to make healthy food choices and up my mileage the lbs will continue to shed, and I'll get back into shape.

Weekly Training Update (Jan 26th - Feb 1st)

Mon - 40 min elliptical + 3 miles on the treadmill (rough)

Tues - 30 min elliptical + 3 mile run

Wed - 30 min elliptical + 4 mile run with team

Thurs - 40 min elliptical

Fri - 50 min elliptical + 3 mile run

Sat - 2 mile run + 20 min elliptical

Sun - off


Total Running Mileage: 15

Monday Weight-In: 198

Weekly Training Update (Jan 19th - Jan 25th)

Mon - 3 mile run (with the team...broken up) + 40 min elliptical

Tues - 3.5 mile run (8:15 ave with team) + 30 min elliptical

Wed - 45 min elliptical

Thurs - 30 min elliptical + 4 mile run (2 mile around 7:15 pace, 20 min break while girls did some hills, 2 miles around 8:30 pace with the girls)

Fri - 40 min elliptical + 40 min aquajog

Sat - 3 mile run (7:16 ave) + 55 min elliptigo

Sun - 50 min elliptical + 20 min open stride

Weekly Summary - Heel is starting to feel better.

Total Running Mileage:  13.5

Monday Weight-In: 203

Medial Pain is Starting to Subside (Mid-Jan)

Just a quick update...since September, I've been having some pain on the medial side of my ankle/Achilles.  It's been about 4 months, but for the first time, it feels like it's starting to lessen.  Hopefully I haven't spoken too soon on this, but I figured it would be worth mentioning.

On a side note...it feels like the lateral side, and the base of my heel have been flaring up a little bit more than what I'm typically used to.  I will monitor it, and proceed with caution.

Weekly Training Update (Jan 12th - Jan 18th)

Mon - 10 min elliptical + 2 miles on treadmill

Tue - off

Wed - 35 min elliptical + 3 miles on treadmill

Thurs - 4 miles outside with the girls

Fri - 40 min elliptical + 40 min aquajog

Sat - 2.5 miles + 40 min elliptical

Sun - 50 min elliptigo

Total Running Mileage: 11.5
Monday Weight-In: 204

Weekly Training Update (Jan 5th - Jan 11th)

Mon - 10 min elliptical + 2 miles on treadmill

Tues - 50 min elliptical

Wed - 20 min elliptical + 2.5 miles on treadmill + 20 min open stride

Thurs - 25 min elliptical + 3 miles on treadmill + 25 min open stride

Fri - 60 min elliptical

Sat - off

Sun - 20 min elliptical + 2 miles on treadmill + 20 min open stride

Total Running Mileage: 9.5
Monday Weight-In: 208

Weekly Training Update (Dec 29th - Jan 4th)

Mon - Off - Travel to Mexico

Tues - Off - Mexico Adventure

Wed - 20 min (2.5 miles) + 40 min elliptical (80 degrees)

Thurs - 24 min (2 miles with Jodi) + 40 min elliptical (75 degrees)

Fri - 25 min (2.5 miles) (75 degrees)

Sat - 30 min elliptical + 1 mile run on treadmill + 30 min elliptical

Sun - 50 min elliptical

Total Running: 8 miles

6th Months Post-Op Reflection

This past month has been crazy!  Between the ski trip to Vail, Mexico, the holidays, and being busy with teaching and coaching,  I feel like this month has flown by.  Despite being busy, I really tried to keep up with my training and PT.  To my credit, I feel like I've done a pretty good job with both.  Some days were better/worse than others, but overall, I've been following the running program.  This month I was able to get in some elliptigo training (which has been a lot of fun), and also some Alter-G running.  My medial side continues to be the main concern at this point.  It still is achy/sore.  According to the doctor, it will just take more time to heal.  Hopefully the weather this winter is too horrible, and I'm able to do some outside running.  I also need to focus on losing some of the extra weight I've gained not only during the holiday's, but over the course of the entire year that I've not been running.  Time to get refocused, in shape, and healthy.