Day 24

Instead of going for the longer run like I was considering, I decided to stuck with the 2-miler. To make it a bit more challenging, I decided to push as hard as I could.

The cold weather made it hard on my legs, but I ran a great time.

3.5 miles tomorrow
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Review
2 miles ~ 15:45
28* / Cloudy/Dark / Humidity: 55% / Wind: 6 mph / Feels Like: 21*
Runner Count: 0 (20 to date)
MVS: Kernkraft 3000 - Zombie Nation
Total Miles Run: 32.5

Day 23

Today's weather did not bode well for running, both in terms of ground conditions and physical ability.

Since the shift in temperature and air pressure was rather sudden, my ankle was not doing so well. While I was getting suited up to run, I had shooting pains on the outside of my ankle that made it difficult to keep any pressure on it. I also was limited in my range of motion. After trying to stretch it out to no avail, I decided to call it a day, instead of risking further aggravation.

Since I have the option of either running 2 miles or cross-training tomorrow, I'll take the run option. I'll try to go for 3 miles, just to make sure I don't dog it too much.

Let's hope the weather is a little more friendly tomorrow.

Day 22

Just a quick update today. Intramural indoor soccer went well. I played in the field for the first time this season, playing about 15 of the 30 minutes. The knee is a bit stiff, but it was good to get some work on it.

Tomorrow is a 3.5-miler (last run, ~30:30).

Day 21

Thanks to my minor knee setback, today was my first run in 5 days. And possibly my best to date.

Returning to training after a thumb and leg injury, I had the longest run so far (5-miler). Running an 8:30 pace, I finished the final mile below 8 minutes. Considering the lay-off and the recent injury, I am very happy with the time.

Back to the "pitch" tomorrow.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Review
5 miles ~ 42:30
32* / Flurries / Humidity: 90% / Wind: 4 mph / Feels Like: 28*
Runner Count: 4 (20 to date)
MVS: My iPod ran off 12 perfect songs in a row, it wins
Total Miles Run: 30.5

Days 19 & 20

Thursday's appointment went almost as well as I could have hoped. Dr. Grove diagnosed it as acute traumatic suprapatellar bursitis (swelling of the suprapatellar bursa) and a mild quad contusion. Hadn't even considered bursitis, but I'm glad to hear it's not worse.Just recommended a walk/bike session on Friday for cross, a casual run on Saturday, and take the day of from footy on Sunday.

Friday's cross was, as suggested, a walk down to the Lakefront with Kathy.

The knee feels around 80%, but it shouldn't get in the way of my run tomorrow.

Okay, I got 4 hours of sleep last night, so it's nap time.

Days 17 & 18

As mentioned on Monday, I had an indoor match at the Brookfield Indoor Soccer Complex last night. As I mentioned on Sunday, I had been pretty lucky in terms of knee and ankle health up to that point.

Yesterday, that changed for the worse.

What should have been a simple cover-up on a low cross may end up being the end of this adventure.

Early in the second half, I landed on my right knee diving to cover up a lose ball in the box and felt a slight pop. I got up and carried on, paying attention to see how the knee was doing.

There wasn't much pain (other than the near-ever-present carpet burn on my kneecap), but it just felt a little off. As the game went on, I started to get more worried about my knee, because something just didn't seem right.

About 10 minutes later, I took off diving right to left going after a deflected shot. As I launched off my right foot, I noticed a slight bobble in the knee. Trying to scamper across the box to defend the far post, I had a bit of difficulty getting back up. The pain still wasn't really there, but something still didn't feel right.

I took myself out of a game of any kind for only the third time this year (the first being a near-broken hand from being stomped on during hurling match, and the most recent being a concussion suffered from a screened free kick to the face), and put some Biofreeze gel on it to dull the pain and keep the swelling down.

Last night, it was just a bother and only really hurt when I pulled my knees tight to my chest. Put a sleeve on it, propped it up on a few pillows, and called it a night.

This morning was a different story.

What had just been a weird feeling had turned into a dull pain, even at rest. After I took the sleeve off, the swelling appeared rather quickly near the top of the patella on the vastus medialius.Walking was difficult, crouching inspired sharp pain, and it was a challenge getting in and out of the bath tub. Walking up and down stairs normally is impossible, requiring two steps per stair (with the left leg doing all the bending).

From what I know about injuries of this type, the most likely diagnosis is cartilage damage or an injury to the quadriceps tendon.

I have an appointment at 2:45 tomorrow, so hopefully I'll know more after that.

If you hadn't already guessed, I won't be running today.

Day 16: icePod

I hate my iPod.

Today was the first of four 3.5-mile runs. For the first time, I had to contend with the snow. This was also my first run sans manpris. Bad timing.

The cold really wore on my legs during the second mile, but when I saw that I was on an 8:30 pace, I picked it up for the 3rd mile. I had a chance to finish under 30 minutes, but as I made the turn up Wells at 6th St, by iPod just shut down. The damn thing literally froze and shut down.

Something like this

So, my best run since the 5ks this fall didn't get timed. I did the math, and figured it so be somewhere around 30:30. So I'm sticking with that as my time.

Tomorrow is cross-training, aka: my triumphant return to the Brookfield Indoor Soccer Complex.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Review
3.5 miles ~ 30:30
26* / Flurries / Humidity: 65% / Wind: 7 mph / Feels Like: 18*
Runner Count: 0 (16 to date)
MVS: Stupid iPod
Total Miles Run: 25.5

Day 15

I had more or less expected an injury to set me back somewhere along the way. With my history, I was prepared to take a week off due to my ankle or my calf or my knee or my back or some combination of the four.

I did not expect, however, for my thumb to be the source of my pain. Ever since warm-ups during the first intramural indoor soccer game, I've had a dull pain in my left thumb, and it has gotten progressively worse.

Due to the sharp pain in my thumb, lifting isn't going to happen today. At least the Wisconsin Avenue Elite moved to 3-0, with another shut-out victory.

3.5-miler tomorrow.

Day 14: Lauren's First Riet

For the first time, we had the full team* together for a run. Kathy, Lauren and I took the 4-mile trek at a rather relaxed pace.

It was Lauren's first time running the 4-miler, and she took it like a champ. Tomorrow, we have stretch/strengthen.

8am intramural soccer match, as well.

*we are assuming that Hayley has dropped out of training*

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Review
4 miles ~ 54mins
28* /Mostly C / Humidity: 50% / Wind: 8 mph / Feels Like: 20*

Runner Count: 1 (16 to date)
MVS: "La Discoteca" - The Gipsys

Total Miles Run: 22

Day 13

So, turns out today was another rest day.

Instead of a 30-minute cross, I went to Friday's Front Row with the family and Kathy.

I think I made the right choice.

4-miler tomorrow.

Day 12

Thursday was a rather uneventful rest day. Body feels pretty good, and I just took it easy.

Back with cross tomorrow.

Day 11: Prospect's (Death) March

Dear whoever is in charge of shoveling the walks on Prospect Ave,

Fuck you.

Love,

Ryan

As you may have guessed, I had a wee bit of trouble with today's run. It was by far the most physically demanding, thanks in large part to the apparent apathy of Milwaukee's snow crew. I guess they ran out of crazy blue salt to pour.

In addition to my muscles freezing up rather quickly, I had the added joy of running on what appeared to be un-shoveled sidewalks. From Wisconsin/Cass all the way to Prospect-Astor/Kilbourne, I had to struggle to stay on my feet as the snow was so packed. My left calf took quite a beating working its way up the incline heading north on Prospect, something that I had to struggle with the rest of the way. Despite the slippery sidewalks and the slush-covered intersections, the worst part of the run came just west of the bridge on Kilbourne. While the rest of the walks at least showed some semblance of effort to clear the snow, it was obvious that no one had even thought about clearing the sidewalks at Plankinton and Kilbourne - I had to literally run through a snowbank to get through.

Despite the snowbank's insistence I halt, I chose not to heed its warning and ran through it

The run was very a frustrating one; I had to slow to a walk at some places to make sure I didn't slip or fall knee-deep in slush, the temperature stiffened my muscles, the cold made it difficult to breath at time, and the wind seemed to always be blowing in my face.

Despite the difficulty, it finished with my best 3-mile time yet. Maybe I'm starting to get into this whole "yogging" thing.

After the run, I headed to the Plex for a very successful lifting session. My only issue is finding a back workout that suits me. None have quite convince me, so I'm still looking for one I like. Any suggestions?

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Review
3 miles ~ 27:55
25* / Cloudy / Humidity: 60% / Wind: 12-21 mph / Feels Like: 13*

Runner Count: 0? (15 to date)
MVS: "The Whole World" - Outkast

Kopp's Custard Scoops eaten: Double of Cookies and Cream / Peanut Butter Cup (5 to date)

Total Miles Run: 18

Day 10

Thanks in large part to the Great White Death, training did not happen today.

The view from my apartment window tonight

The plan was to use my indoor soccer match at the Brookfield Indoor Soccer Complex as my cross-training for the day, but it wasn't exactly safe to drive that far. Running outside was out of the question, since I didn't particularly want frostbite today. And by the time my options were down to nil, the RecPlex was closed.

So what did I do instead? Went to Kopp's with Kathy, Jess, Glaze, and Gump.

Color me frustrated. This needs to stop.

Hopefully better tomorrow. 3-miler and my first strength session since last Wednesday.

Day 9: Run with a Hun (Part One)

Now that the weekend has passed and I'm done day-drinking, we are back on schedule. Today was the basic 3-miler. Today, however, I had a guest on my run. Fellow half-marathoner Kathy joined up for the evening.

Today's running partner

The weather was a bit of an issue today. My quads were a bit sore from yesterday's make-up, and the cold didn't exactly help keep them loose. Our lungs also didn't enjoy the cold. We started to fade a bit on the final incline approaching 10th St on Wells, but we finished strong.

Review
3 miles ~ 28:00
27* / Mostly Cloudy / Humidity: 60% / Wind: 9 mph / Feels Like: 18*

Runner Count: 7! (15 to date)
MVS: "Diamonds from Sierra Leone" - Kanye West (ft. Jay-Z)

Kopp's Custard Scoops eaten: Double of Caramel Cashew (3 to date)

Total Miles Run: 15

Day 8

As planned, today was the 4-mile run.

Today's run (as per usual) took us down Wisconsin Avenue towards the Lake and up Prospect. From Prospect, we head west on Juneau, south on Water, west on Wells, south on 13th, then back towards the finish in front of Calvary Church.

Map: 4-Mile Run Map

The run was rather uneventful, save a group of kids looking out for my safety by warning me to "slow down".

Other than that, the ankle seemed to be 100% (or at least my version of it). My left calf flared up a bit, but it faded after a bit. As I got to about 4th on the way back, I developed a bit of a side stitch. Fortunately, "The Distance" by Cake came on my iPod, and that helped carry me through.

Review
4 miles ~ 36:00
28* / Mostly Cloudy / Humidity: 50% / Wind: 5 mph / Feels Like: 21*

Other Runners Seen: 2 (8 to date)
Song of the Run: "The Distance" - Cake

Who Dat? Who Dat? Who Dat say say dey gonna run dat half? Who Dat? Who Dat?

Day 7

So, it turns out that getting 3.5hrs of sleep, waking up at 6:30am, going to a bar at 6:45am and being tipsy by noon does not bode well for working out later in the day.

Uncle Joe's Place

My ankle needed the day off as well, so I don't feel that bad.

4-mile run has been pushed off until Sunday. Check back in later.

Day 6

So, the results of the Fitness Assessment were as expected. My blood pressure is average, I rocked the step test, my core test was "excellent" and my upper body strength was (unsurprisingly) "poor". Please see picture of arm muscles below...

After the Assessment, today was a 30-minute cross-train. Spent 10 minutes on the bike to warm up, and closed with 20 minutes on the elliptical.

My ankle has been way below average the lat few hours. Not sure how the run tomorrow is going to go, but I'm hoping for the best.


That's all for tonight, I'm tired.

Day 5

Rest Day. Thank the Lord.

I woke up feeling pretty good (quads are a bit sore, calf is doing fine), but I know that I would struggle to run again today.

Just took it easy, did a little stretching to stay loose, but that's about it.

Tomorrow is a 30-minute cross session, which will most likely take place on a stationary bike at the Plex. Hopefully I'll be able to fit it in after my 10am Fitness Assessment, since I have a class at noon. I guess it depends on how long the Assessment takes.

Also, there will be a few tweaks to the blog in the next few days. Hopefully I can get some pics up and whatnot. But since the total view count is at 0, I don't think anyone will mind.

Day 4

My legs are maaaaaad.

Apparently, it's difficult to go from not running regularly to running regularly. Who knew?

Since my 15-minute pre-class nap became a 60-minute nap (yup, I slept through a NOON class), I was able to get my run in a little earlier than planned.

Today's run was a repeat of Day 2. A nice 3-miler to the lake. Around 27 and partly cloudy (I like this running in the day thing).

Map: 3-Mile Run Map

After coming to the conclusion that I was probably pushing myself to hard (with a little help from fellow Halfer Kathy), I decided to take it a bit slower today.

Despite the fact that I turned it down a notch, my left calf started to tighten up a little after the mile mark. This has been a recurring issue in both calfs for some time now. In fact, similar, longer-lasting pain in my right calf is what sent me back to therapy for a month in August/September. For the next mile, it got slowly tighter and more sore. I took full advantage of every red light to stretch it out.

After I crossed the Milwaukee River Bridge on Kilbourne, the pain started to fade a bit, and I finished in 29:10. How I only added about 45 seconds to my time, despite trying to take it easy, is beyond me.

In addition to the 3-mile run, Wednesdays include a strength session. I headed over to the Plex to remind myself how little upper body strength I have. And I was successful.

Actual photo of my arm muscles

Since I hadn't been to the gym in a while, today was more or less a "find my baseline" session.

• Pec Fly: 90lbs x10x3
• Biceps Curl: 50lbs x10x3
• Triceps Pulldown: 70 x10x3
• Lat Pulldown: 90 x10x3

Impressive, no?

So here I am. Ace wrap on my left calf, neoprene wrap on my right ankle, and significant stiffness in my legs and upper body.

Thank God tomorrow is a rest day.

Total Miles Run to date: 8

Ibuprofen taken (not including the 2 from Sunday, since that was soccer-related): 2

Oh, before I forget: I have a fitness assessment scheduled for 10am on Friday, so I can get a sense of what kind of shape I am actually in. This should be interesting.

Day 3

Woke up with a bit of stiffness in my quads and a slight tug in my left syndesmotic ligament (think high ankle sprain), but nothing I'm not used to after a run or a match.



Day 3 consisted of the first of (what will be) many 2-mile runs.

The 2-mile course again takes us east down Wisconsin Avenue, but only as far as Milwaukee Street. Once there, we turn north to Wells and head west, take a very short detour north on Plankinton and almost immediately south on 2nd and back to Wells (just to get to the 2-mile mark). From Wells, a left turn on 9th and a quick left turn back to Wisconsin Avenue brings us home.
View the course here: 2-Mile Run Map

As mentioned yesterday, the weather was a bit of an issue. Today was a bit colder, since I started my run around 5:30, and there was still some flurries coming down as I left. I did remember to wear gloves, so that was golden. The weather didn't play a part until very late (the last 1/4-mile, maybe), when I had a little trouble taking very deep breaths. All in all, the weather wasn't much of a concern today.

All was well, though, and I finished the 2.01 run in ~18:10.
{For the record, time are rounded down to the nearest :05, since I do have to take occasional brief stops to avoid being run over}
{All mileage is as close as MapMyRun can estimate it}

For the second day in a row, I played the role of tour guide after my run. As I was cooling down at 8th and Wisconsin, a man approached as asked where he could find the Wisconsin Club. I pointed one block northwest, and he went on his way.
I also stopped to chat with former O'D Hall Minister John Cary as he passed on Wisconsin.


Day 3 picked up where Day 2 left off, and things are off to a strong start. Tomorrow, we revisit the 3-mile run.

Days 1 & 2

Since I'm starting the blog late, I'll combine Days 1 and 2.

DAY 1:
Game on.


Not a great start to training.

Intramural soccer took quite a toll on my body, and I was hobbled much of the day (the price of a hard-fought shootout victory). Both of my hips had significant bruises, and my right knee had a nice knock that looked like a second kneecap below my patella.

I did a brief stretching session (mainly to prevent my hips from locking in place), and a very brief core workout, just to make sure

I didn't skip the very first day of training.


DAY 2:
Day 2 was much better than Day 1.

After a nice Chicken Nugget Salad for lunch lunch, it was time to suit up. I headed out, bound for the RecPlex, resigned to the treadmill. As I approached the front door of Straz, I saw a female student warming up for her run. Motivated by her toughness, I doubled back to suit up for an outdoor run.

I double-checked my 3-mile route that I had planned out (thanks to planmyrun.com). I tossed on my black adidas 1/3 zip jacket and black adidas manpris and headed out.
Today's run took me down Wisconsin Avenue to the Giant Orange Disaster, up Prospect to Kilbourne, past the US Cellular Arena to 6th, over to Wells, past the Milwaukee Public Museum to 10th, past the Wisconsin Club back to Wisconsin, and past Straz to the finish back at St James.
For a map of the standard 3-mile course: 3-Mile Run Map

The run started off well; the ice job on my knee had done it's job, leaving no trace of the knock and only slight bruising; my hips were a bit sore, but nothing that would get in the way. However, as I crossed the bridge over the Milwaukee River and approached Milwaukee Street, my hands started to stiffen up. The temperature was in the low-20s, but the wind was gusting. Despite the cold's effect on my hands, the rest of my body felt no ill effect.
The run continued without a hitch. I had to take 2 quick breaks to avoid being stuck by a car, but other than that, I rolled on. After I crossed Mason Street, the chill in my hands faded and I didn't notice it the rest of the run.
As I made the turn and approached Cathedral Square Park, I felt a bit of a tinge in my right side, but that was the extent of the setbacks. The final mile was smooth, unimpeded, and painless.

After the 3+ miles wrapped up (mmr.com lists a 3.01-mile total), I walked south down 8th, instructed a new Wisconsinite (former Michigan resident) that ample tennis courts could be found at the RecCenter on 16th, and headed to the RecPlex to cool down.
The Rec Plex session consisted of a good stretch, and a less-than-stellar core workout. NOTE TO SELF: when using the ab-bench, use a smaller incline.

After the cool down, took a warm shower, slid into my UnderArmor tights, and Ace-wrapped the right ankle (as a precaution).

RUN TIME: ~28:30


Despite a disappointing Day 1, Day 2 was a raging success. Things are off to a good start. Next time, I'll make sure to bring gloves!

Training Schedule

I figured I'd give you an idea of what out training schedule will be like.

Training starts 12 weeks before race day, meaning January 31st was Day 1.

-Sundays are the beginning of our weekly cycle. Since Sundays will follow the long run day, it is just a Stretch and Strengthen day.
-Monday is the first running day of the cycle. The first two weeks are 3 mile runs. Every two weeks we add a half mile to our run, so we are up to 5 miles by Weeks 9/10.
-Tuesday gives us a bit on an option. Either (a) a 2/3-mile run, or (b) cross-train. I'll probably try to run rather than cross, but well see. If I stick with that option, the first six weeks are 2-mile runs, and the last six are 3-mile runs.
-Wednesdays will be the same on Mondays, except an added strength session.
-Thursday is rest day.
-Fridays are cross training days, starting at 30-minute sessions, increasing up to 60-minute sessions. On Weeks 6/9, Fridays are an additional rest day (for reasons explained below).
-Saturday is long run day. Week 1 starts with a 4-mile run, all the way up to a 10-mile run on Week 11. The two exceptions are the aforementioned Weeks 6/9. Week 6 is a 5K and Week 9 is a 10K. Whether or not we actually race on those days is not set, but that is what the schedule suggests.
*Week 12 is a slow week, so we can rest up for Race Day. Monday is a 4-mile run, Tuesday a 3-mile, Wednesday a 2-mile, and both Thursday and Friday are rest days.

For a nice table schedule, check out this website: Training Schedule

(note, we start our week on Sunday, rather than Monday)

Training Days: 83
Total Miles (maximum): 193


Hope that helps!

Welcome!

This is something I probably should have started a few days/weeks/months ago, but in typical Ryan McCauley fashion, I'm kicking it off now.

As you may know, I (along with Kathy Beccavin, Lauren Reiter, and Hayley Galac) have just begun training for the Nashville Half-Marathon on April 24th. I figured this would be a good way for me to keep any interested parties updated on our training progress, as well as ensure I actually I follow through on the plan by opening myself to public ridicule if I skip a day or two or fourteen.

I will try to update daily, if for no other reason than to keep tabs on myself.

I hope this is an interesting read. Probably something you might want to check in every week or so, since I don't expect anyone to actually read this garbled mess.

Cheers