THOU SHALT BE A COMEBACK

with the shadow. no watch. pretty slow.

squeezed in a brisk 4 while Vanessa was at her appointment, than one hour fight club.  Legs felt snappy for the first time since the 50.  My body wants a little break so passing on the evening run, hoping to run something a little faster tomorrow.

am:  one hour fight club

afternoon:  3 miles warm-up, 4 at half-marathon effort 6:44, 6:37, 6:43, 6:33, 3 mile cool down.  Very happy with how comfortable the HMP miles were!

nice to run in the sun in shorts and tank!

am. one hour fight club, killer circuits today

example:  this is with boxing gloves on, do in rapid succession again and again until time is called, usually just prior to point of collapse

10 burpees, 20 punches straddling bag, 30 jump lunges, 40 sit ups, all the way up, 50 step jumps, 60 mountain climbers, 70 hook punches on the bag, 80 squats, 90 jab crosses on the bag, 100 jumping jacks, sprint a lap around the gym and start over.

pm.  8 at the Y, last 2 miles alternated between hard and easy laps because i was bored 

7:22 AP.  all ups at 4% 7:30 pace, all downs at -2% 6:18 pace.  I wanted to do hills today but was tired so made the workout a workout, but did not go to the well.  This was on the mill at the Y.

.5 warmup, 1 up, .5 ez, .5 up, 3 down, .5 ez, .5 up, 1 down, 1 ez, .5 up, 1 down, 2 ez

went home and did 20 minutes of drills for abs and arms.

and now, the day Wichita stood still, I will be in front of the tv screaming starting at 5:09 pm just like the rest of the city.

We will we will SHOCK you!

am:  got smoked in fight club

afternoon:  no motivation, wasn't feeling it, but fell back on trusty ol' "I don't want to get fat" and ran anyway

ez with the shadow.  good conversation about running and motivation

am:  one hour fight club

pm:  48 circles ez around the downtown Y track

very very ez with a few surges at hmp

I am okay with this.  Anything under 1:30 was acceptable.  The pace never felt good, felt forced the whole time, so it was a grind, but a sustainable grind nonetheless.  My poor ultra legs are not used to this pace, and I haven't strung together this many sub - 7s in a long time so I am okay with it.  Conditions were perfect, 30s and still, course rolls gently and is out and back, so very honest, although I measured it a bit long, most did. 

Splits:  6:39, 6:44, 6:45, 6:33, 6:37, 6:56, 6:44, 6:35, 6:42, 7:01(grrr), 6:42,6:54, 6:52, last .23 in 1:27 so 6:30ish pace.

I think once marathon specific training starts in summer this can be my marathon pace come fall.

ez.  not sore.

am.  one hour fight club

afternoon:  ez run

no run today, Nessa is sick and I am tired.  been looking at way too much boston footage, photos, and stories.  You couldn't target a more peaceful group of people--runners.  totally heinous crime.  I am glad that our FRB friends and my local friends are safe, but not everyone was so lucky.  Maybe it is rebellion, but, I still want the detailed race reports from my running friends.  It is sick and tragic what happened in Boston, but there were some great races ran and I for one am still going to celebrate the stories and journeys of the races ran despite the tragedy.  I also am touched and driven to tears seeing how bystanders, runners, everyone leaped to the aid of the injured.   The tragedy is horrible but before the smoke ever cleared the evidence of the good in humanity shows.  There were a lot of heroes in Boston too.

one hour fight club, then straight to my run.  this is the only day this week a long run was possible, so did 18 very wet and drizzly miles.  All ez except 15 and 16 were at 6:45 pace, but then I backed down because my body is not yet ready for any more fast stuff, need a few more days easy.  hoping to sharpen up for a 1:27ish half on May 5.  I hope.

circles at the Y, ez except the last 3 were prett brisk--pressed for time

slow and tired on the dreadmill

hills on the mill

.5 warm up.  2.5 up 4% 7:30 pace, 5 down -2% 6:22, 6:18, 6:18, 6:15, 6:15

felt decent

home dreadmill

one hour fight club, banana, 10.4 along the river in the blustery wind

I will not be running for a while, but am grateful to be alive.  I was at work last night with my partner and some firefighters at a car wreck strapping a pt to the cot when a car skidded into us at about 70mph and hit us.  I flew about 30 feet.  It tore my knee open and I have some road rash on my head but no broken bones.  They sewed me up and sent me home, will know more about the extent of the damage when I see the doc tomorrow.  I can bear partial weight and hobble with crutches so that is a good sign. Might be better when the swelling goes down my leg is huge.  We all suffered only extremity injuries which is amazing.  We are all very lucky to be alive, that kind of impact is fatal more often than not! I am just happy to be alive, had a fleeting thought for a sec that I was about to die, but hit the ground and my leg hurt so knew I was very much alive.

good ol DOMS.  much sorer today than yesterday.  every little thing aches, but, it is a good happy reminder that I am alive to ache.  appointment is actually tomorrow morning, not today.  Once the aching subsides I am going to start working out, core, upper body, abs, whatever I can do, and will hit the pool as soon as the stitches are out and I have the go-ahead.  Never thought I would look forward to swimming but the thought of the water supporting my body and floating and moving sounds very appealing and I cannot wait.  One of the wpd officers said we looked like popcorn in our yellow safety vests flying into the air, and the poor original patient strapped to a yellow spineboard twirled through the air like a helicopter blade...and landed with no additional injuries.  Now THAT is a bad day, getting in a car wreck and then getting hit by a car before you can even get put into an ambulance!

Doctor day.  Scheduled for an MRI.  Have to stay on crutches, no weighbearing allowed.  I have not been a good patient but I am being good now, sitting in a recliner and doing lots of ice so that hopefully the swelling goes down.  I hope it's just the swelling and infammation causing pain and that nothing is seriously torn.  I overdid it yesterday and paid this morning with a massively huge knee, thought it might explode.  Doing much better this eve, the lazy life is kinda boring.  Watching the news--Texas, Boston, all the tragedies--that nips feeling sorry for myself in the bud right away.

I did a lot of crutching around, hard work.  Then I did 40 minutes of abs and arms at home, modified.  my MRI is Monday so will find out if surgery is needed or not.  Swelling is way down today.

25 minutes of core

25 minutes abs.  will focus on arms tomorrow

MRI shows a transverse fracture to the neck of the fibula, a few bone contusions, and some sprains and strains in the knee and ankle.  This is good news, nothing surgical.  I have a nasty infected wound on my calf, but they are watching that.  with the swollen bruised calf they did a venous doppar but all was well--no clots.  I will  be referred to ortho tomorrow when they recheck and culture the wound.