Well, we are nearing the end of the road (thank goodness). As I sit here writing this, I still have not decided which shoes I will wear for the race next week. I think my wife will have to run the 26 miles with me while lugging a rolling cart full of alternate shoes and a variety of accessories so that I can manage all of my "issues". I'm sure she would say that all of those "issues" are located in the space between my ears, but that is a story for another blog thread. Maybe she can write a few posts about dealing with a spouse preparing to run a marathon.
Monday: Achilles is still sore. I did no physical activity (other than mobility work and foot/balance drills).
Tuesday: 14 hour work day = no training.
Wednesday: NEPA Fit Club
Starter: 10 minutes of Swings with 52 pound Kettlebell. 35 seconds on with 25 seconds of rest.
Strength: Zercher Lunge with 115 pounds for 6 each side x 4 rounds alternating with tall kneeling shoulder press with 44 pound kettlebell for 5 each arm
Finisher: Single leg deadlift with opposite arm row wtih 44 pounds for 5 repetitions x 3 rounds alternating with Paloff press lateral shuffle x 5 repetitions each side.
Thursday: Running on the treadmill with a 2% incline and a pace of 10:00/mile. Average HR 142 bpm. Average Cadence 182 spm. Average Vertical Oscillation 7.77 cm. Average Ground Contact Time Balance 50.4% Left; 49.6% Right. This data only adds to the confusion. I ran the first 1.5 miles barefoot. This is the best vertical oscillation have achieved since starting this process. It is also the best Left-Right balance I have had. Maybe I should do the marathon barefoot? I hope it doesn't rain!
Friday: NEPA Fit Club
Starter: Sled Push at 195 pounds for 4 minutes x 3 rounds with a 1:30 rest between (torture!)
Strength: Trap Bar Deadlift at 275 pounds for 6 reps x 4 rounds alternating with a Straight-leg bridge x 5 each leg
Finisher: Mountain climber push-ups in the TRX for 12 reps x 3 rounds alternating with 5 pull-ups with knee tuck at the top. (Once again, I think Mike had another "finisher" in mind afterwards, but alas, I had to go to work.
Saturday: Achilles pain remains so no running today. I spent 1:07:00 on the spinnning bike instead with an average HR of 124 bpm. I finished with some dry needling and stretching.
Sunday: Running remains a non-option. I spent 59 minutes on the spinning bike with an average HR of 122 bpm. I followed that up with some IASTM and stretching. I was going to go for 2+ hours but it was just too boring!
John Salva, PT
"We help people in pain get back to the things they want without relying on surgery or painkillers, even if past treatments have failed."