Just starting

[Boss Man]

Good work. Take heart from this and keep moving forwards, because you can.

[EdgarHF]

It a rest day today. For some reason after a painful day yesterday my knee is feeling better than it has in weeks. I will do a 4 mile run tomorrow morning afterward I will go to the gym and do some core work.

[EdgarHF]

I hit a milestone. I know I was told not to take to much stock in BMI charts, but the fact that I was still obese on the charts still bugged me. Well, I weighed in at 209 today for a 2 lb loss. But, the big thing for me is I dipped below the cut off point for obese on the charts. Now, I just got to get some distance from there. Next stop is crossing the 200 lb milestone.

I did a 4 mile run today and afterward stopped in the gym and did some core work. I wanted to keep my pace below 14 min, but I started daydreaming in the last mile and stopped paying attention.

Reverse crunches 2 x 15
planks 2 x 30 secs
side planks 2 x 30 secs each side
squats leaning against swiss ball 2 x 15
lunges -- okay I did count, but a bunch

I still do not have the strength in my right arm to do a push up

My knee has definitely improved. There was some soreness at the beginning of my run, but it went away. It did not bother me in my sleep last night for a change.

Time: 00:54:44
Distance: 4.00 mi
Elevation Gain: 4 ft
Calories: 489 C

Timing
Time: 00:54:44
Moving Time: 00:53:30
Elapsed Time: 00:54:44
Avg Speed: 4.4 mph
Avg Moving Speed: 4.5 mph
Max Speed: 12.6 mph
Avg Pace: 13:41 min/mi
Avg Moving Pace: 13:22 min/mi
Best Pace: 04:45 min/mi

SpeedPaceElevation
Elevation Gain: 4 ft
Elevation Loss: 16 ft
Min Elevation: 579 ft
Max Elevation: 593 ft
Laps 4
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 00:54:44 4.00 13:41
1 00:13:22 1.00 13:22
2 00:13:33 1.00 13:32
3 00:13:36 1.00 13:35
4 00:14:12 1.00 14:13

Additional Information

[fitoverforty]

Congrats!! You will hit that 200 mark in no time.

It's easy to daydream in a run - but that's okay, you were just "in the zone" - a good place to be.

Good job on the core workout - don't cha just LUVVVV planks?

[EdgarHF]

don't cha just LUVVVV planks?

Ah..... NO!!!

[Bonnie]

There is I think 3 levels of obesity, for the larger people.Don't have my book open & or not sure I read that yet ? lol.Edgar you are achieving goals in leaps & bounds, its great to see.The only issues with BMI results is that people with a lot of muscle mass land into the obese category also, because it is based on size only.Waist to hip ratio is a better indication of ones health in regards to weight.Though I'm even .1 in the " at risk category ".Keep at it your doing great

[ArtzyJen]

*double post*

[ArtzyJen]

You did great for having such bad racing conditions with the crowd and everything. The second 5k I did had similar problems and it was so aggravating! So glad your knee is feeling better and also that you hit the milestone with your BMI! I am very close to that too and so excited for the day that I'm no longer considered obese! Congrats!!!

[EdgarHF]

I have going through some bad karma the last few days. To cap things off I got hit by a cyclist while on my run this morning. The bad karma started Thursday night towards the end of a 6 mile run. With a quarter mile left to go I decided to sprint to the finish. And, I mean sprint, I got myself going as fast as my legs could carry me. About 50 yards short of the end of my run I felt a sudden pain in the heel of my left foot. It felt like someone struck my heel with a ball peen hammer. I have been limping around since.

This morning I had an 8 mile run written in on my calendar, I decided despite the pain in my heel to try to do the run anyhow. Its like I am afraid that my brain is trying to trick me into quiting and that is why my heel is hurting so bad. I began my run slow trying to land on the balls of my feet instead of landing on my heels. Two miles into the run I hurt so bad I felt I needed to quit. I thought to myself, "okay just go one more mile and make it a 3 mile run". After the third mile I felt I could go on. Then about 5 1/2 miles into the run I was at a part where runners have to share the bike path the asphalt was killing me. I decided to cross over to the other side so I could run on the grass. So without looking I started crossing over and I ran right in front of a bike and got nailed bad. I went down scraping skin and bouncing my face off the asphalt. Of course the bike rider went down too. He jumped up right away and started screaming and swearing at me. I was still on the ground stunned. This guy is standing over me cussing me out. I know the spill was my fault, but now I am getting mad. He is obviously not hurt, but he has no idea how badly hurt I am. All he wants to do is go off on me. So , I finally get on my feet and I go neanderthal on the guy getting into his face trying to have a showdown. Lucky for me he backed off. I finally went and finished my run. I am so mad now that I don't even think about my heel for the rest of the run.

Now, that I am home I found that I am pretty well scraped up and missing a chunk of meat from my shin. I cleaned it up and put a bandage on it.

To put the cherry on this fine day I gained a lb this week putting me back at 210. I have learned not to put any rhyme or reason behind it. I just got to not worry about and keep doing what I have been doing. Except next time I better look before crossing.

[Boss Man]

Sounds like a running shoe issue as eluded to before. It's not shin splints I don't think, as you'd have had that before, if you were unsure of what was a correct running technique to use.

You may have incurred a mild Achillies Heel issue, possibly from some slight jarring of the shin, or inadequate warming up before a run, or maybe slightly oerstretching the area, like accidentally using a slightly different rhythm for a few strides.

Sometimes a muscle or connective tissue tweak or twinge can result from innocuous things or things you wouldn't think could happen.

Chances are though it might be a shoe thing, so perhaps consider new ones as already mentioned.

[EdgarHF]

Thanks everyone for the advice. I actually bought new shoes a couple of weeks ago after I began getting knee problems. Those knee problems are improving. I think the deal with me heel has trying to sprint on a cement sidewalk and I heel just plain pounded the pavement to hard. It too seems to be getting better today. I will find out tomorrow when I run again. I plan on a short 4 miler.

[fitoverforty]

I think the deal with me heel has trying to sprint on a cement sidewalk

bingo. Try not to do your sprinting part on concrete, and/or try to land mid footed or more on the ball of the foot not so much the heel to spread the impact out more evenly, so the heel is not absorbing all the impact. The last thing you want to get is plantar fasciitis - I've had it - it is NOT your friend, painful and hard to get rid of.
I'm glad your knee is mending - and I'm so sorry to hear of your accident! Cyclists and anyone who is about to pass someone should always announce themselves. I always say "On your left!" when I approach a person from behind on a trail or path, ESPECIALLY when I'm on a bike (it's just common courtesy and well known among cyclists). some people just think they own the road. I wish i could have been there to see you go "neanderthal" on him! I bet he was backing up then!

[EdgarHF]

Yesterday I did a 4 mile run, but it was one of the few I did not enjoy. Before the first mile was completed I really wanted to quit. I felt like I had no energy the whole run. I did not even feel good after the run and I did not go to the gym to do core work. I feel much better today. My heel today does not hurt when I am walking around so I hope it will be much better on tomorrow's group run. Tomorrow is the last run of this group session. It is only a 2 miler. I am going to have to run alone for a while on Thursdays. The only runnning course they have over the winter is a half marathon training course. I would like to take the course but they run on Saturday and I work Saturday's. I want to run a half in April. It looks like I will have to train for it alone.

Edit: After my 10K on Thanksgiving I may give myself a free weekend and just be a lazy bum.

[EdgarHF]

After putting on a pound last week I lost 3 pounds on yesterday's weigh in. Go figure! I am now weighing in at 207. Although my heel is getting better it is really painful when I run. It no longer hurts when I am not running so that is progress. I have my first 10K Thanksgiving and I am worried about it. I did a test run yesterday to see if I could beat the cut off point at an easy pace. Because of my heel I may have to run the race at an easy pace. The cutoff for this race is generous at 1 3/4 hours. My test run put me in at just over 1:30 so I should be able to make it. I am not going to run tomorrow in order to give myself a little extra time to heal. I will go to the gym and get on a stationary bike, then do some core work.


Overall
Time: 01:30:48
Distance: 6.22 mi
Elevation Gain: 23 ft
Calories: 723 C

Timing
Time: 01:30:48
Moving Time: 01:29:19
Elapsed Time: 01:30:48
Avg Speed: 4.1 mph
Avg Moving Speed: 4.2 mph
Max Speed: 13.8 mph
Avg Pace: 14:35 min/mi
Avg Moving Pace: 14:21 min/mi
Best Pace: 04:20 min/mi

SpeedPaceElevation
Elevation Gain: 23 ft
Elevation Loss: 27 ft
Min Elevation: 579 ft
Max Elevation: 594 ft
Laps 7
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 01:30:48 6.22 14:35
1 00:13:02 1.00 13:02
2 00:14:07 1.00 14:07
3 00:15:01 1.00 15:00
4 00:15:34 1.00 15:34
5 00:15:25 1.00 15:24
6 00:14:50 1.00 14:50
7 00:02:47 0.22 12:44

[fitoverforty]

After putting on a pound last week I lost 3 pounds on yesterday's weigh in.

Go Edgar!!!

I have my first 10K Thanksgiving

Good luck on your first 10K!! Have fun!