Fox River Trail

5 Miles 38:29 7:42 average per mile
6:00 pm) 60's cloudy
151 HR average
Not so good after all. I had a good run Monday and felt
like I was on the mend. Tonight reminded me that I'm not
healed. The one good thing about this run is it felt
better after the third mile.

Fox River Trail

8 Miles 56:56 7:07 average per mile
7:00 pm) nice but windy
161 average HR
Mile/Pace/HR
1/7:21/150
2/7:07/161
3/7:01/162
4/7:04/162
5/7:04/160
6/7:09/164
7/7:10/164
8/6:56/166
Wow I actually felt pretty good tonight. This was the first
time I have really been able to push the pace without it
hurting. HR was high but I did not worry about it. It will
come down soon enough when I get back in shape.

Wrightstown Bike Ride

21 Miles 19.4 mph avg.
Sunny and WINDY!!
Very windy ride. I struggled with the wind going to Wrightstown.
I had a 17.6 avg. at the turn around. It was sure nice going
back.

UWGB Trail

7 Miles 56:00 8:00 average per mile
6:00 am) 60's sunny
Best run I have had since the injury. I sure hope this continues.
I ran with Mike today. It was sure nice to get to run with
someone again. I know he had to slow down to run with me and I
appreciated it. I hope I can soon start running a bit faster. My
HR today was 155 average. That is not good for me at this pace
but is a improvement over my last few runs.
On a different note I have some real good news. I sold my duplex!!!
It's not a done deal yet until it closes but looks good. I am
excited about my future. I plan on renting for 1 year. Get my
ducks in a row. Then move to COLORADO!!!

Fox River Trail

6 Miles 50:00
6:00 pm) low 80's Sunny Nice!
Furthest I have run since May. I'm still not really getting
any better. I have moderate pain the entire run. It hurts
but does not seem to get worse as I go on. I stoped at 3 miles
for 5 minutes to stretch. When I started back up it was sore
and stiff but got better once I got moving. Not looking good
for my marathon one month away from today.

Gold's Gym

40 Minutes Elliptical 6.77 Miles
20 Weights
Felt good. I am going to run tomorrow after work. Hope
to get 5 or 6 miles in. It will be a warm one. Probably
upper 80's.

Gold's Gym

5 Miles 37:42
First run on the treadmill in a long time. Felt okay.

Wrightstown

23 Miles 1:11:36 19.4 mph average
Perfect day for a bike ride. Sunny warm and no wind.
I felt good just not in great biking shape. I'm good
on the flats but have no power going up hills. Nice thing
about biking is I feel no pain at all in my injured area.
Also that seems better today. I hope to get a run in after
work tomorrow. Not sure if I will do trail or treadmill.
Will depend on the weather.

UWGB Trail

5 Miles 40:40
161 average HR
9:10 am) 70's Sunny
Well this is progress. First 5 mile run since the marathon.
Still have the pinched nerve sensation when I run. I hope
I can keep running and eventually it will work it's way out.
I'm doing lots of stretching to hopefully help it along.
I still hope to recover in time to run the July 25th Trail
Marathon. Even if I have to run it very slow it would be
nice to do it. If I can keep improving like I have the last
2 weeks it seems possible.

Gold's Gym

Wednesday
4 Miles
Did not feel as good as Monday. It feels like a pinched nerve
or something. It felt really good during the day and soon as
I started to run it became irritated.
Thursday
30 Minutes elliptical 4.76 Miles felt good. Pushed hard.
30 Minutes weight lifting total body.
I feel better than last night but am sure it would flare up
as soon as I would try to run again. It might take a while
before I'm back to normal. I just have to be patient and take
it day by day.

Gold's Gym

30 Minutes elliptical 4.57 Miles
25 Minutes weight lifting total body
I felt good tonight. I'm on the mend.

Fox River Trail

4 Miles 28:40
6:00 pm) sunny 70's
Feeling better. Was still sore while running. Was able to
run faster than the last couple times. My HR was very high
160's. Hope I can keep improving. One week ago I did 2 miles.
It was much slower and I was more sore. So tonight was a step
in the right direction.

Fox River Trail

3 Miles
Better than Monday when I tried to run. Still very sore though.
I have another treatment tomorrow so hope that helps.
I wore my HR monitor and it was very high considering how slow
I was running. I guess I'm out of shape now. I'm sure once I
get back at it I will get my fitness back quickly.

Gold's Gym

45 Minutes Stationary Bike 14.5 Miles
15 Minutes Weight Lifting
I feel better than yesterday. I actually feel pretty
good after this workout. Hope these keeps up.

Fox River Trail

2 Miles
Well the results are not good. I was sore in the same area
I have been having problems. It was not as bad as a couple
weeks ago when I tried to run. After I finished it got
even more sore and stiff. I feel the pain even when I walk.
I'm going to call the Dr. tomorrow and discuss this with him.
I have one more appointment set up for Friday. I'm getting
pretty down at this point. I need to run I'm getting depressed
without it. Running is my drug of choice and I need it bad.
Plus this cold wet weather is not helping my mood.

Gold's Gym

30 Minutes stationary bike 10 miles
15 Minutes elliptical 2 miles
15 Minutes weight lifting
1:00 pm)
Good workout. I am going to try a run tomorrow. It will be
3 weeks tomorrow since the injury. Hope it goes ok. I'm
actually nervous about it. I'm afraid I'm still not recovered
all the way. If I feel pain I'm going to stop immediately.

Recovering???

Went to the physical therapist again today. He worked with
me for about 20 minutes. Felt a bit better afterwards.
I seem to be getting better. I am looking at maybe Sunday
or Monday to go for a run so I can see how it really is.
I think I will do some elliptical and biking tomorrow and
Saturday. It will be 3 weeks Sunday since I last run. This
is by far the longest I have gone with out running since
I started in 2004.

Treatment

I ended up getting in today for my treatment on my back. They
had some cancellations. I was glad to get in. The PT guy worked
on me for about 45 minutes. Lots of twisting, pulling and pushing.
I'm pretty sore know. Too early to say if it helped. They have me
scheduled for two more treatments. This Thursday and next
Friday. Hopefully this will resolve my problem.
He also showed me some stretches he wants me to do.
Piriformis stretch, prone press-up, pelvic clock and hamstring
stretch. He said my flexibility was not all that good. So I will
work on it. He was optimistic that I will be running again soon.
Hopefully after Thursdays visit will have a better idea of when.

Doctors Visit

Finally went to see the doctor today. My diagnosis is lower
back injury. I need to see a chiropractor to get some adjustments.
The doctor said probably one or two visits and I should be fine.
I have a appointment for Friday afternoon. That was the soonest
I could get in. I wish I could do it today. I want to get better
as soon as possible. I hope to still run the Grand Island Trail
Marathon on July 25. It's a ways off yet so if I get this fixed
I should be fine. I might not be as fit as I would have been but
at this point I'm just going to be happy to be running again.