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1		Date	Run Plan	Actual	Injury Notes
2	Tuesday	11/22/2016	Physical therapy (PT)! I'd also love you to do a 10+ minute barefoot walk on pavement. Let's start strengthening your feet!
3	Wednesday	11/23/2016	PT plus walk
4	Thursday	11/24/2016	PT plus walk
5	Friday	11/25/2016	PT plus walk
6	Saturday	11/26/2016	PT plus walk
7	Sunday	11/27/2016	PT plus walk
8	Monday	11/28/2016	PT plus walk
9	Tuesday	11/29/2016	1 mile Alter-G at 85% of bodyweight	yup. I don't understand why people like this machine	I think ok? Left glute still gets super tight and whenever there is a a nerve flare up, I get scared
10	Wednesday	11/30/2016	PT but no running or pounding
11	Thursday	12/1/2016	ONE WHOLE MILE (no faster than 10min/mile pace)	1 minute jog, 1 min walk for 20 minutes on the Woodway at Physical therapy.	Kinda anticlimatic for a "first run." But figured the physical therapist should be there to watch me. No sharp pain, but everything feels…awful.
12	Friday	12/2/2016	PT plus walk
13	Saturday	12/3/2016	PT but no running or pounding	30 minutes easy on the spin bike; PT exercises; probably about 3 miles of walking around TNF50 as SIIIIIIMBBBAAA	No sacral pain; left glute med pretty sore/tired. Some general back fatigue after standing at TNF for a long time
14	Sunday	12/4/2016	1.5 miles at 10min/mile pace	1.5 miles outside on the track (because I'm a weenie) at a 10:30 pace in minimal shoes. 15 minutes of barefoot walking.	Felt pretty good! Best part is NO nerve pain/foot tingling during the run (as I experinced when I was on the Woodway). Left glute med felt like it was working a bit extra hard initially, but then it kinda shifted to the right glute working harder by the end, so I dunno - body just adjusting? Nothing alarming - no sharp pain, no lower back pain (like I had the day before).
15	Monday	12/5/2016	PT no running or pounding	30 minutes on the elliptical; 30 on spin bike high cadence	Um, wtf elliptical? Why you cause weird pains around the sacrum?
16	Tuesday	12/6/2016	1.5 -2 miles at 10min/mile pace	1.86 miles on the track - 1.5 of that was running, .36 of walking. 10:20-10:30 pace for running	Aside from one flash of pain across the sacrum (is that what a phantom pain is?), felt good! The flash was momentary and didn't return. Now, a few hours later, my piriformis and external rotators are a bit sore, but it's dull and could be residual from yetserday. Felt SO good about this. While it killed me to have a "workout" that lasted less than 20 minutes total and a HR that never got above 110, I realize now that I have to have patience with this and trust in the process. Adding in all the extra cross-training is just pissing off and confusing my body.
17	Wednesday	12/7/2016	PT plus walk		Felt great after yesterday. Nerve stuff was flared up this am and my left lower back (not sacrum) was tight, aggravated then by PT. Odd that PT aggravtes it but running doesn't.
18	Thursday	12/8/2016	2miles at 10min/mile pace	2 miles at 10:15 pace on the track	coughed and had a sudden flash (sounds like a bad doctor joke), but otherwise...whee! My right glute is super sore right now, and some right hip flexor/adductor tightness...wondering if I'm subconciously shifting weight over to the right leg because I'm still not completely trusting in the left leg. Hopefully that's just a matter of time? Left calf felt pretty tight and had a bit of nerve stuff in the foot, but I woke up with some of the nerve stuff and the running didn't seem to make it worse. Left glute didn't feel like it was engaging until about 1.5 miles in, and then I started to feel it kick in. C'mon little buddy, I know you can do it!
19	Friday	12/9/2016	2 miles at 10min/mile pace	2 miles at 10min pace on a MOTHER EFFIN TURF SOCCER FIELD. TAKE THAT HARKER SCHOOL	no flashes! Knees kinda ached like an old lady, but feeling good. Some IT band/quad tightness but lossened up. RAWWWWWWWR
20	Saturday	12/10/2016	rest in first day in NYC. Take 2 extra NSAIDs in AM	resting like a boss	tight left piriformis, probably from airplane. dug into that sucker with a softball
21	Sunday	12/11/2016	2 miles at 9-10min/mile pace	2 miles around a tiny turf field in SoHo. Those soccer guys thought I was nuts	felt great! left glute med a bit sore, but that's it
22	Monday	12/12/2016	rest for wine	I drank too much wine last night and then had an early call time for TV shiz so I actually was like a normal human being and was like "fuck it no time to run today"
23	Tuesday	12/13/2016	3 miles at 10min/pace	3 miles at 10 minute pace along the "beautiful" Hudson river. On concrete. then a mile walk back to my hotel.
24	Wednesday	12/14/2016	3 miles at 10min/pace	2.8 miles on the treadmill. I know, I know, but it was sleeting and 4am in NYC.	No sacral pain, but the left glute and glute med just kept getting tighter and tighter. I'm blaming the treadmill.
25	Thursday	12/15/2016	rest for travel	16hrs on a plane. No joke. Fcking weather
26	Friday	12/16/2016	3 miles at 10min/pace	3 miles at 9:55pace average.	Left side great - right adductor started getting angry, which gives me femur flashbacks. I'lll dig into it tonight.
27	Saturday	12/17/2016	3 miles at 10min/pace	3 miles at 9:54 average	left piriformis and calf a bit tight. Right adductor better than yetserday but still a bit tight - loosened up as the "run" went on, no problems by the end. Now a few hours later, mainly just left piriformis that's like "hey there!" Nothing sharp though.
28	Sunday	12/18/2016	rest		Woke up with left piriformis sore to the touch so it scared me.
29	Monday	12/19/2016	3 miles at 9:30-10min/pace	3 miles at 9:50 pace on Cupertino track.	right QL and low back started to tighten up in the last .5 miles
30	Tuesday	12/20/2016	3 miles at 9:30-10min/pace	4 miles at 9:50 average	Aches and pains that changed over the 4 miles, but I felt great overall. I also sat down and cried afterwards. Like, tears of happiness. I must be super emo right now.
31	Wednesday	12/21/2016	PT no running or pounding	30 mins swim; 30 mins spin bike
32	Thursday	12/22/2016	4 miles at 9-10min.pace	4 miles at 9:00 average.	Rotating aches and pains - low back a bit achey, but I noticed that as I picked up the speed, the low back achiness went away. I think, running slow, I was leaning a bit too far back and arching my back too much, if that makes sense. Right psoas is a bit tight a few hours later, but doesn't hurt wihen running - just sitting. stupid sitting.
33	Friday	12/23/2016	3 miles at 9-10min/pace	3 miles at 9:00 average. Had to abort.	Right foot not feeling good. Aborted because I got scared of ANOTHER stress fx. Ugh. Aside from the right foot, everything else was great!
34	Saturday	12/24/2016	rest
35	Sunday	12/25/2016	4 miles easy at 9-10min pace	hahhaa oops. Once again failed to check the log before I went out this Christmas morning. 5 miles at 9:00 average. I'll adjust tomorrow accordingly	right achilles/posterior tib/soleus still not entirely happy, but just kind of a dull ache at the beginning and towards the end of the run. Will keep an eye on.
36	Monday	12/26/2016	4 miles easy sub 9	4 miles at 8:43/pace. 400ft of elevation change (hahahahah. so weenie, but yay)	Achilles felt ok, foot felt ok, left TFL and ITB a bit tight but honestly...it was about as pain free as runs come!! wheeee! Now, later on in the day, my right QL is super tight, but I think that's because I've been sitting
37	Tuesday	12/27/2016	5 miles easy sub 9	5 miles at 8:15 average pace	Tight IT bands, right QL doesn't hurt while running but hates me when I sit afterwards. Right foot fine during right but afterwards a bit sore down at the peroneal attachments. But overall, feeling good! (and for the record, I list the litany of niggles just so I have a record of when things start and how they come and go. I'm not trying to sound like a weenie - more so I have it well-documented if/when shit goes awry (nojinxjonjinxjonjinx))
38	Wednesday	12/28/2016	rest
39	Thursday	12/29/2016	5 miles easy	5 miles at a 9:00 average pace	Nerve issues were kicked up when I woke up in the morning, which was strange. Left piriformis and glute were not functinoing well, along with the left calf which was also tight. During the run, left glute felt "off" and it was getting dangerously close to sacral area, but didn't feel sharp. Hoping it's just irritated and not bone issues...ugh. Now a few hours later, sitting on the pifirmois and it hates me.
40	Friday	12/30/2016	4 miles easy sub 9	1.3 miles at 8:00 pace BEFORE I WAS RUDELY INTERRUPTED BY TWO DOGS WHO TRIPPED ME. Landed hard on my knee and hip on the concrete. Owner freaked out (duh), and drove me home because I couldn't walk without limping	Seriously 2016? I am quite capable of injuring myself...I don't need unruly dogs' help. Both knee and hip are bruised AF. Ugh. I'm going to be sore as shit and just hoping I can run in the next few days :(
41	Saturday	12/31/2016	rest after being attacked by dog	30 minutes on the elliptical; 20 minutes on the spn bike	walking downhilll really hurts the knee. decided to not chance running
42	Sunday	1/1/2017	3 miles easy	1 mile before I had to throw in the towel. ARRGGHHGHGHHJDSFFSDNVDSN	Can't walk without a limp at knee. Hip seems ok. THIS IS NOT HOW I WANTED TO START 2017.
43	Monday	1/2/2017	rest	able to do some ellptical and bike without pain but I can't walk without a limp.
44	Tuesday	1/3/2017	XT	30 minutes on elliptical; 30 minutes on spin bike at low resistance, high cadence	knee sucks, but a little less than yesterday. Chiro tested ligaments and thinks no serious damage anywhere - maaaaybe a little LCL sprain or meniscus damage, but nothing torn.
45	Wednesday	1/4/2017	XT	LEASH YOUR DOGS YOU ASSHOLES	MRI says deep bone bruise on tibial plateau and torn lateral meniscus. No running until no pain, likely 3-4 weeks. SERIOUSLY UNIVERSE?! SERIOUSLY. LEASH YOUR DOGS.
46	Thursday	1/5/2017	XT	45 swim with buoy between knees…kicking hurts knee
47	Friday	1/6/2017	XT	45 swim with pull buoy
48	Saturday	1/7/2017	XT	45 min spin bike
49	Sunday	1/8/2017	XT	45 min spin bike
50	Monday	1/9/2017	rest and recovery		Can walk without a limp! Yaaaay!
51	Tuesday	1/10/2017	XT	45 min aquajog - knee not great with that. Ugh
52	Wednesday	1/11/2017	XT	30 swim with buoy; 30 spin bike
53	Thursday	1/12/2017	XT	60 spin bike
54	Friday	1/13/2017	XT	30 elliptical
55	Saturday	1/14/2017	XT	45 swim
56	Sunday	1/15/2017	XT	45 spin bike
57	Monday	1/16/2017	rest and recovery
58	Tuesday	1/17/2017	XT	60 spin bike
59	Wednesday	1/18/2017	XT	20 aqua jog; 20 swim
60	Thursday	1/19/2017	XT	60 spin bike
61	Friday	1/20/2017	XT	45 swim
62	Saturday	1/21/2017	XT	60 spin bike
63	Sunday	1/22/2017	XT	45 elliptical
64	Monday	1/23/2017	rest and recovery
65	Tuesday	1/24/2017	XT	20 stepmill; 30 elliptical
66	Wednesday	1/25/2017	XT	45 aquajog
67	Thursday	1/26/2017	XT	60 spin bike
68	Friday	1/27/2017	XT	60 spin bike
69	Saturday	1/28/2017	XT	30 stepmill; 30 spin bike
70	Sunday	1/29/2017	XT	60 aquajog
71	Monday	1/30/2017	20 min alter-g	20 minutes on the Alter-G at 75%. A talk with the doc got me scared of testing it too soon	No sharp pain, but knee just kinda felt...off. A bit sore, a bit swollen. Top of the kneecap is sore this next morning, as well as the medial side...but not the lateral side where I impacted and where the meniscus is torn. Go figure.
72	Tuesday	1/31/2017	45 min elliptical	45 minutes elliptical
73	Wednesday	2/1/2017	2 miles at 10 min pace	2 miles at 10 minute pace and HIGH FIVES FROM THE ROCHE CLAN	Several hours later, knee feeling ok. Felt a little sore during, but nothing sharp. Medial side is more aggravated than lateral - go figure.
74	Thursday	2/2/2017	3 miles at 9 min pace or so	3 miles at 9:15 average	Patellar tendon felt a bit sore during the run but nothing sharp. It's more medial, which is weird because the bone bruise was on the lateral side. NO sharp pain on lateral during or after. But my knee has definitely gotten a bit swollen as the day has gone on - mainly patellar tendon. What. the. hell. That's NOT where I hit my knee.
75	Friday	2/3/2017	rest and recovery
76	Saturday	2/4/2017	4 miles easy at 8-9 pace	4 miles at 8:29 average pace	knee felt surprisingly ok! A bit sore at different times, and 3 hours later it's a bit swollen, but nothing super alarming right now (knock on wood)
77	Sunday	2/5/2017	4 miles easy at 8-9 pace	4 miles at 8:10 average pace	Knee felt great! No pain whatsoever. Unfortunately, left low back was tight before the run, and I started having some flashes of low back pain during that freaked me out. It'd flash and then go away, and it was all above the sacrum, but now, 8 hours later, my left pirfiformis and sacrum feel really sore and I'm panicked that I have re-stress fractured myself. Kicking myself that maybe I pushed it too much in my first week back? Am I hopeless broken? Oy vey. I have a mental blcok with this stress fx stuff...
78	Monday	2/6/2017	rest and recovery	like a boss
79	Tuesday	2/7/2017	4 miles easy	2.85 miles at 8:45 average before I aborted out of fear (see injury notes)	Left side of sacrum started getting sore and tight so I called it. It's ok now - felt more muscular, but it was enough to make me not want to push it. I HAVE to get over this mental block.
80	Wednesday	2/8/2017	rest and recovery	nada	I woke up with left low back spasms and flashes of pain across the sacrum when I move in certain directions - I can't tell if it's glute, piriformis, back muscles, or bone. But I'm currently eating ice cream and freaking out, convinced I have a stress fx. I'll give running a whirl tomorrow just to see. I do pass the hop test, but I'm SO paranoid. I know I said I wouldn't despair. I'm despairing.
81	Thursday	2/9/2017	2 miles easy at 9-10min/pace	2 miles at 10 min pace.	Things didn't feel AWESOME, but it was all over kind of achiness, shifting pains. Nothing sharp, nothing sticking in one place. I beat up my hammies last night with foam rolling and stretching, and I think it helped!!!
82	Friday	2/10/2017	incline walking	45 minute brisk walk on a varying incline on a treadmill
83	Saturday	2/11/2017	3 miles easy at 9ish pace	3 miles at 8:30min pace average	overall, not bad. No lower back spasms. I'm HYPERaware of any pain near the sacrum, but it's kinda a dull ache on both sides where the glutes attach, so I'm telling myself that's great because it means the glutes are working??? hahahahaha. The left foot pins and needles are flared up today, but I woke up that way and I think it was from a bunch of sitting from travel yesterday. Planes tend to make it angry.
84	Sunday	2/12/2017	3 miles easy at 9ish pace	3.6 miles at 8:25 average pace	some left butt anger. But nothing to write home about. wheeeeeeeeeeeee. I'm going to credit hamstring stretching :)
85	Monday	2/13/2017	rest and recovery
86	Tuesday	2/14/2017	3 miles easy at 9ish pace	3.75 miles at 8:30 average	nothing but joy and puddle splashing!
87	Wednesday	2/8/2017	2 miles easy, 4 x 30 second hills, 1 mile easy. Make it burn on the hills	whee! ended up around 4.2 miles total at 8:15 average. Didn't track pace going up hills, just hit it hard - got the HR to hit 165 wheeeeeee (I rarely get above 170 even when sprinting).	I feel great. Honestly. I need to embrace this right now - I'm so scared of when it's going to go away and I'll be back to feeling like shit, but I need to stop living with that fear. And own that it's possible to feel ok!
88	Thursday	2/9/2017	3 miles easy	Attempted 3 miles, ended up getting lost and it ended up at 5.25 miles at 8:20 average. Silly Hawaiian and their lack of signs	left calf was getting super tight, but everything else felt ok.
89	Friday	2/10/2017	rest and recovery
90	Saturday	2/11/2017	2 miles easy, 6 x 30 second hills, 2 miles easy	Planned run got stymied by an accidental macademia nut poisoning. WHY ARE YOU TRYING TO KILL ME HAWAII
91	Sunday	2/12/2017	3 miles easy	Did yesterday's workout - about 5 miles total including the hills. Easy miles down at ~8:00pace	both calves a bit tight. Otherwise, felt fucking fantastic...no hip/glute/back pain!
92	Monday	2/13/2017	rest and recovery	3.8 miles at 8:47 average pace	calves feeling ok. Left butt and low back a touch angry towards the end.
93	Tuesday	2/14/2017	4 miles easy	rest
94	Wednesday	2/15/2017	2 miles easy, 8 x 30 second hills, 2 miles easy	4 miles at 8:20 average	whole left hip felt kinda tight (like I couldn't get full extension), but nothing painful
95	Thursday	2/16/2017	4 miles easy	(since I shuffled scheduled, did WOW today): 2 miles easy, 8 x 30 second hills, 2 miles easy - about 5.5 miles total.	The right hip decided to be the grumpy one today - knot in right glute med, but nothing serious. felt fantastic overall!
96	Friday	2/17/2017	rest and recovery	resting so I can get back on the program. And add some more jiggle so hills are in my future
97	Saturday	2/18/2017	3 miles easy, 6 x 1 min slight hills, 3 miles easy	6.86 miles today. I coudln't figure out "slight hills" so I did the overpass at about 45 seconds	feeling great but left glute/glute med/si joint/sacrum stuff started to get super tight on and off in the last few miles, and then pretty tight at the end. I stretched out and mobilized after. Felt ok. But 8 hours later, entire left glute/hip feels locked. Hopefully it's just body evening out (because the right hip did that the other day). But obviously I'm like OH MY GOD THIS HOW SACRAL STRESS FX STARTED.
98	Sunday	2/19/2017	4 miles easy	4.3 miles at 7:50 average	feeling good! Some glute achiness on both sides, but super minimal.
99	Monday	2/20/2017	rest and recovery
100	Tuesday	2/21/2017	4 miles easy	4.3 miles at 7:48 average	I felt great. Honestly, I did. A bit left glute tightness in first mile, but that's about it. Wanted to keep going but had to hold myself back. WANT TO RUN FOOOOOORRREEEEEVVVEEEERRR
101	Wednesday	2/22/2017	3 miles easy, 8 x 20 seconds moderate/2 min easy, 1 mile easy CD. On the mod, think smooth and quick--getting back into strides, but baby gazelle strides	<---- that	right glute/hip/psoas/hip flexor decided to come out and play!
102	Thursday	2/23/2017	4 miles easy	4.3; 8min pace	some rotating low back pain - right and left, etc. Not really noticeable during the run, but flared up in the hours after.
103	Friday	2/24/2017	rest and recovery
104	Saturday	2/25/2017	3 miles easy, 8 x 30 seconds mod/fast, 90 seconds easy, 2 miles easy CD	<-----that	left butt started to lock up towards the end, but overall, feeling ok
105	Sunday	2/26/2017	4 miles easy	heh. I may have read that as "5 miles."	both butts are kinda sore...does that mean they are working? I've never had sore butts before when running...
106	Monday	2/27/2017	rest and recovery
107	Tuesday	2/28/2017	5 miles easy with 6 x 20 seconds fast/40 seconds easy in 2nd half	Ended up at 5.5 because I'm an asshole	right psoas/hip flexor not feeling fan-fucking tastic, but I'll keep an eye on it
108	Wednesday	3/1/2017	3 miles easy, 6 x 1 min fast/2 min easy, 2 miles easy. Think 5k effort--not all-out or anything	7.4 miles total with all of that around Lake Merced.	right side still being sort of bitchy. Starting to get a bit into the adductor which is kinda concerning because it reminds me of femur
109	Thursday	3/2/2017	5 miles easy	5.4 around the Poconos	Right glute near sacrum wasn't feeling great. Ok once I got a lacrosse ball into it afterwards. Psoas/hip flexor.adductor felt ok this time.
110	Friday	3/3/2017	rest and recovery
111	Saturday	3/4/2017	8 miles easy on trails. GET ON DIRT!	8 miles. no dirt. parks open too late and I had baby showers to attend to	um...right bottom of the foot was not feeling great. It's bugged me on and off (usually goes away during run), and is just kind of a dull ache that switches spots around, but I'll keep an eye on it. First run where it really didn't go away. LAST thing I want are foot issues.
112	Sunday	3/5/2017	6 miles easy with 4 x 30 seconds fast in last mile	done and done. the 4x30 seconds were done on a slight hill (5%ish?)	foot felt better than previous day...it was more a dull ache that came and went around the ball of the foot/lateral edge and sometimes into the cuboid (yesterday was more medial near the navicular which scared me).
113	Monday	3/6/2017	rest and recovery
114	Tuesday	3/7/2017	5 miles easy with 4 x 30 seconds fast/90 seconds easy	<---that	foot was ok...I told myself if it got worse than a 2 out of 10 then I'd call it, but it stayed with a dull ache around a 1-2 in the arch (on the bottom of the foot). The good news is the butt and back and hips feel like a million bucks? Or maybe I'm just so fixated on the foot and how it feels that I'm ignoring the rest. Yeah, it's the latter.
115	Wednesday	3/8/2017	3 miles easy, 10 x 1 min fast/1 min easy, 3 miles easy. Think about smooth and consistent	done and done	no foot pain! whee! Though left hammy was getting super tight on the "fast" portions so I backed it off a little. And now later this afternoon it feels like I somehow pulled my right hammy but the left feels fine. hahaha oh body
116	Thursday	3/9/2017	5 miles easy	it felt easy. Really, really easy.	pretty good!
117	Friday	3/10/2017	rest and recovery
118	Saturday	3/11/2017	10 miles easy on trails	TEN MILES! DOUBLE DIGITS! I've been looking forward to hitting double digits for so long...honestly, it ended up kinda anti-climatic. Ha.	Right foot aches again. Started yesterday on the rest day when i was walking around (go figure) as kind of a dull ache on the top of the foot on the lateral side. Stayed as a dull ache as I was running (started about 3 miles in), and then kinda switched around from top of foot to ankle tightness. Since it moved to the top, I'm a bit more concerned than when it was on the bottom, but it's not sharp and it's not really localized. Now, 4 hours later, it's moved into the arch on the bottom. I just am SO concerned about another stress fx, and I have no idea what is going on with this foot since it keeps moving around and then will come and go on random days. I know this arch is more collapsed and I pronate more on this foot (supinate on the other). I just don't know if I should continue to run through the dull ache or if by doing that I'm setting myself up for stress fx. (wow, that was a book...I'm using this as a journal, can you tell?)
119	Sunday	3/12/2017	rest for foot	rest for foot
120	Monday	3/13/2017	5 miles easy	5 miles easy	foot felt meh - would hurt at certain points, but on the bottom, not top. just kind of an ache/soreness that would rotate and never get any worse. Just there.
121	Tuesday	3/14/2017	6 miles easy with 4 x 20 seconds fast/1 min easy	kinda that	same thing - foot a bit better than previous day? But now I'm feeling like I'm having some top of foot soreness as well at points which obviously is freaking me out. Or it's all in my head. Probalby the fact that I keep pushing down on each of my metarsals to see if they are broken isn't helping either. I'm actually thinking it's cuboid-related based on the pain area
122	Wednesday	3/15/2017	rest til see doc for foot
123	Thursday	3/16/2017	rest til see doc for foot
124	Friday	3/17/2017	rest til see doc for foot
125	Saturday	3/18/2017	XT	30 minutes on the recumbent bike. passing grannies. All things upper body	I'm sad. Really sad. I thought I was doing everything right.
126	Sunday	3/19/2017	XT	30 minute aquajog; 15 minutes swim - pulling only, no kick (not because it hurts, but because I'm a bad swimmer)
127	Monday	3/20/2017	XT	45 minutes aquajogging
128	Tuesday	3/21/2017	XT	NEGATIVE MRI BITCHES	No stress fx in foot! WHEEEEEEEE.
129	Wednesday	3/22/2017	20 min stair climb, 20 min bike	20 minutes stair climber; 20 minutes spin bike at high cadence.
130	Thursday	3/23/2017	30 min easy run	2.7 miles - 22 minutes.	um, well - lateral foot felt FINE. My arch (bottom of foot) on the inside felt all crampy and weird.
131	Friday	3/24/2017	30 min easy run	done!	arch cramped for the first five minutes, then went away. WHEEEEEEEEEEEE
132	Saturday	3/25/2017	40 min easy	48 minutes...kinda easy. Sorry, I got really excited for Rancho.	foot felt great. Left piriformis was angry but that hapens occassionally
133	Sunday	3/26/2017	40 min easy	done!	right glute med overworking a bit, but felt pretty freaking great overall. Foot was fine
134	Monday	3/27/2017	rest and recovery
135	Tuesday	3/28/2017	40 min easy	this	a mile in, right glute got super tight close to sacrum. I stopped, stretched it out, but stayed tight and achy the entire run. Never sharp, just...really tight and kinda burning...
136	Wednesday	3/29/2017	XT	20 minutes of stairs; 20 minutes on spin bike	fucking body whack-a-mole...play nice dude!
137	Thursday	3/30/2017	rest and recovery (making sure you absorb last week completely)		glute feels MUCH better today. So fingers crossed tomorrow goes well...not afraid to abort if not though
138	Friday	3/31/2017	TEST RUN! Don't die	2.5 miles of the Spartan course and then various segments that they needed filming of. Then I did a 3.5 mile run on the roads around it because, well, it wasn't really a "test run." More of a get on obstacles and run this over again so I can film it run. Bleh. Buuuut I did get to play on some obstacles and I can still do them, so that's encouarging!	great to be back out on a course, but so foreign and scary
139	Saturday	4/1/2017	40 min easy	It was 6 miles broken up wth long pauses to say hi, to pee, to cheer on the women Spartan racers.	Really good day. I was tempted to do more of the course, but I think I walked away unscathed and that is important to me. Legs feel great. Glute meds burn a bit.
140	Sunday	4/2/2017	50 min easy	Can have hills on this run...7.1 miles and some hills	left piriformis getting a bit tight at end, but overall, felt fantastic. Seriously, just a happy run. Legs were a bit sore from the day before (quads) but the good kind of sore, you know?
141	Monday	4/3/2017	rest and recovery
142	Tuesday	4/4/2017	40 min easy	done and lifting done	right glute/psoas a bit grumpy. Some vaguely farmiliar right adductor pain from a year ago (pre femoral stress fx). It's totally muscular - I can stretch it and feel the adductor isn't happy, but not enough to be alarming. Documenting because...well, better safe than sorry.
143	Wednesday	4/5/2017	20 min easy, 4 x 90 second hills, 20 min easy. Let's get you back at it!	20 mins easy, 4x90 second hills, 30 minutes easy	a bit left piriformis, a bit right glute, a bit right adductor, but PRETTY FAN FUCKING TASTIC. First run that I've felt like the pre-femur Amelia, honestly.
144	Thursday	4/6/2017	rest and recovery
145	Friday	4/7/2017	40 min easy	50 mins easy	NOTHING TO REPORT BECAUSE I'M A MOTHERFUCKING STARBOY
146	Saturday	4/8/2017	70 min easy on trails	ended up 85 minutes but I'm going to blame that on some ipod malfunctions I had to attend to and walkng down the wall	nada. HIGH FIVES ALL AROUND.
147	Sunday	4/9/2017	40 min easy	45 minutes feeling slow as fucking molasses	hmm..so low back, just above sacrum was feeling kinda...loosey goosey. Not sore, not painful, just...weird. Right above sacrum, which always scares me, but it was on both sides, which isn't my usual MO. Think it could be from the amount of downhill yesterday - I know I have a bad tendency to arch my back too much on downhills and lean back and "brake" instead of leaning forward, which I know can stress the back. Took it easy and didn't get worse during the run, but now I'm a bit in my head again. My sacral stress fx definitely didn't start this way the first time around, and this is above sacrum, but...good timing for rest day tomorrow?? (listen to me type out all my fears...heh)
148	Monday	4/10/2017	rest and recovery
149	Tuesday	4/11/2017	50 min easy with upper body lifting	been there, did that	Right foot was a bit bothersome again. Nothing alarming, aside from the fact that I convinced myself that I'm now going to rupture an Achilles because I took two doses of an antibiotic for the stomach bug (Cipro) that apparently should NEVER be prescribed to athletes (in my super ill state, I failed to actually research the side effects...for once. Heh). I then spent 24 hours researching all the ruptured Achilles stories while cooped up on a couch and freaking out. And then I convinced myself that my right foot hurting today was really signals that my Achilles was going to rupture. In other news, I perhaps could be the Queen of Paranoia
150	Wednesday	4/12/2017	20 min easy, 6 x 2 min hills (okay to make em hurt), 20 min easy (lower body lifting okay)	that	WHY DO I LIVE IN FEAR OF SACRAL PAIN BUT NOT OF FEMUR PAIN.
151	Thursday	4/13/2017	rest and recovery	that
152	Friday	4/14/2017	40 min easy	20 minutes stair master; 30 minutes spin bike	right glute hates me - it doesn't feel localized, but I'm SO scared. BUT I'M PROUD OF MYSELF FOR NOT RUNNING AND GIVING MYSELF EXTRA TIME.
153	Saturday	4/15/2017	80 min easy on trails	rest day	glute feeling much better
154	Sunday	4/16/2017	1 hour easy (plus stairclimber and lifting okay)	3.1 miles on the flat hike and bike trail in austin	NO RIGHT GLUTE PAIN. like, at all. Instead, it was the left side of the sacrum - around the piriformis that was tight. So...whack a mole continues. But as long as things keep rotating I feel like that's normal. And it reassured me that it't not bone (NO JINX). But I cut it short because I didn' want to be an asshole. No pushing luck, Amelia!
155	Monday	4/17/2017	rest and recovery
156	Tuesday	4/18/2017	50 min easy (can do last 15 min moderate)	um...so...went a bit harder than I probably should have. Heh...sorry	a bit of right butt and low back anger, but nothing near bone. So about as pain-free as they come!!
157	Wednesday	4/19/2017	20 min easy, 4 x 3 min hills mod/hard, 20 min easy	whee!	felt great!
158	Thursday	4/20/2017	rest and recovery
159	Friday	4/21/2017	test run or 1 hour easy	5 miles easy; 5 miles of Spartan at a SUPER easy pace.	OF COURSE I ROLL MY ANKLE LESS THAN A MILE INTO THE COURSE. Who needs ankles anyway?
160	Saturday	4/22/2017	1 hour easy (can add a bit if all is good)	45minutes ish because of ankle shit. Classic inversion sprain at ATFL
161	Sunday	4/23/2017	30 min easy, 6 x 30 second hills mod/hard, 30 min easy	kinda that, extended a bit because IT WAS MY FEMUR BIRTHDAY PARTY	ankle was kinda stiff - dull ache. Felt ok - a bit more aggravated after the hills, but settled down again. Left butt tightened p at end and is kinda tight now, but overally FAN FUCKING TASTIC WHEEEE
162	Monday	4/24/2017	rest and recovery
163	Tuesday	4/25/2017	20 min easy, 20 min moderate mostly up, 30 min easy (so start at the lots on the mod and end around the hairpin or a bit farther)	Once I figured it out...vrrrrooom	honestly...zero. Left anlke still a little wonky but progressively getting better. Both hip flexors a bit tight. GLUTES FELT PHENOMENAL. Hot damn, I felt good!
164	Wednesday	4/26/2017	1 hour easy	1 hour easy	overall felt great! the ankle started yapping in the last mile or so, which is semi-annoying, but hoping that kinda just...goes away progressively
165	Thursday	4/27/2017	rest and recovery
166	Friday	4/28/2017	30 min easy plus 4 x 30 second hills	done	so...my left sesamoid under my left big toe was achey. Turf toe? Sesamoiditis? A result of compensation from the ankle sprain on that foot and altered gait? Or just fingers crossed it's a phantom pain and will be fine tomorrow. DON'T FUCK WITH ME BIG TOE.
167	Saturday	4/29/2017	Rodeo Beach Half!	first race back yaaaaay!	felt fantastic. Probably adrenaline. Honestly, the only thing that started to bother me was my right hamstring the last mile. Now, 12 hours later, my left glute is tender, but overall, feeling good. Like, scarilly so. #nojinx
168	Sunday	4/30/2017	BURGERS and lifting
169	Monday	5/1/2017	BRATS and lifting
170	Tuesday	5/2/2017	50 min easy	1 hr easy because I'm an asshole	Felt pretty damn good. Sitting is the fucking worse. I can usually go between sit and stand at my desk, but not so much when I'm chained to this 3 day horrendous conference.
171	Wednesday	5/3/2017	1 hour easy	1 hour easy	I FELT LIKE A MAGICAL UNICORN. Honestly, everything was clicking. It was fantastic.
172	Thursday	5/4/2017	1 hour easy plus 4 x 30 second hills	this	left butt kinda annoying towards very end but just a tightness. That means it's working right? Both butt cheeks certainly SEEM to be getting a lot bigger, as do my quad, according to how many pants (aren't) fitting
173	Friday	5/5/2017	rest and recovery
174	Saturday	5/6/2017	90-110 min easy on trails!	BLACK MOUNTAIN BITCHES OH HOW I'VE MISSED YOU SO SO SO SO MUCH	So...right foot was a bit bothersome when I woke up (WTF) so I was concerned about that, but as I climbed, it went away. As I descended Quarry, however, it was kinda diffuse peroneal/heel pain, but nothing bad. As I got back on more level and less awful steepness, it was fine. But then halfway down High Meadow I had a startling flash of pain across the left glute/sacrum and freaked the fuck out for a sceond, but it went away. Flashed a second time, went away..felt kinda like shifting ligaments/muscles - my sacrum while sometimes clunk and pop (yes, that's the technical term). Ran the next 4 miles and it was fine (it's ok, amelia, not every flash of pain is a stress fx). Last mile was just kind of a tight left glute, but not close to sacrum. But I think it's good for me to work through those momentary freak outs - I just have PTSD from the broken ass. And obviously lots of descending scares me, but thanks for letting me do it. I think I need it, chipping away one fear at a time. Realizing that I'm not broken and I'm much stronger than I was 6 months ago.
175	Sunday	5/7/2017	70 min easy with one hard, tough hill effort of 15+ minutes	doooone	Was mostly focused on the impending poison oak rash, but honestly, everything felt great. Maybe because I was forced to be slow but even when I could pick up the pace a bit later, legs felt great. WHEEEEEE
176	Monday	5/8/2017	rest and recovery
177	Tuesday	5/9/2017	70 min easy plus 6 x 20 second slight hills fast	yup	felt great 95% of the run, and then right glute tightened up in the last mile...
178	Wednesday	5/10/2017	20 min easy, 6 x 2 min fast on flat or even slight down (like rancho on dirt past farm) with 3 min easy recovery, 20 min easy	did 2 of the intervals, and things just didn't feel "right" - right glute was not firing or cooperating, and just residually sore, but running slight uphills felt fine, so I reversed the next 4 intervals and went uphill. SOrry not sorry. Those felt much better.	right glute (down low, towards isch tube) just feels kinda angry - it's sore at the piriformis area, but that could be because I had my chiropractor dig into it last night. I have some block on running super fast (well, for me) - it's mental, I know. Hence the revision of the workout. It's so funny how any glute soreness, even if not super close to sacrum (like this) just immediately throws me into fear of stress fx. I'm getting better, and I really think it will just take time to trust the body that every butt ache doesn't mean butt fracture.
179	Thursday	5/11/2017	rest and recovery
180	Friday	5/12/2017	1 hour extra easy plus 4 x 30 second hills	yes, though it certainly didn't feel extra easy.	Right butt = totally fine. Instead, it decided to be the left piriformis and low butt and maybe high hamstring around the isch tube that decided to be an asshole, but that actually flared up yesterday (how does the left side act up on a rest day? yeesh). It kicked up left calf tightness and nerve stuff I get in the foot as well and I was like MOTHERFUCKER NOT THIS NERVE SHIT AGAIN I THOUGHT I WAS RID OF YOU. Ugh. Not terribly concerned , just annoying. I think I got spoiled by a string of good, niggle free runs and now I'm semi-frustrated again. Just trust the motherfucking process, Amelia.
181	Saturday	5/13/2017	12 miles easy on trails	ended up 12.7. Trying to decide if I like time or miles better...	yay! Ok, so both butt cheeks barked at me at different points, but nothing lasting. Overall, made me feel MUCH better.
182	Sunday	5/14/2017	30 min easy, 6 x 1 min slight hills, 30 min easy	that, though I did 4 slight hills and 2 "more than slight hills"	feel really good overall!
183	Monday	5/15/2017	rest and recovery (making sure you absorb last week completely)
184	Tuesday	5/16/2017	75 min easy	82 mins of pure bliss	YAAAAAY
185	Wednesday	5/17/2017	20 min easy, 6 x 3 min hills mod/hard, 20 min easy	modified even though my body felt fine just because I'm kinda nervous about race. So did 2x3min; 2x90sec; 2x1min	FELT GREAT
186	Thursday	5/18/2017	rest and recovery
187	Friday	5/19/2017	30 min easy	yup	Left soleus is super tight - it was bothering me yesterday walking around so not sure what that's about. And left pirifromis/glute feels like it's not working -sore, but nowhere near sacrum. And I'm getting pins & needles and various nerve symptoms into the foot the past few days (chiro thinks it's the peroneal nerve getting caught in the calf). This shit scares me because the left calf and left piriformis were the pre-cursors to sacral stress fx (however, I also dealt with a bought of them before Sean O'Brien and didn't fuck my sacrum at that point). I'm just going to chalk this up to race day nerves and phantom pains. Luckily I'll be focused on hitting a spear tomorrow (no jinx) so I won't fixate on body. (but of course, as always, I will listen and be smart)
188	Saturday	5/20/2017	Austin Super Spartan	CROSSED A FINISH LINE WHEEE	I mean, during the race EVERYTHING hurt. But that's just obstacle racing. It was mainly cacti in the ass. Immediately thereafter, left glute med angry, but that went away and several hours later it was the right glute med that was angry. But nothing traumatic and nothing super alarming!
189	Sunday	5/21/2017	BURGERS	Does ribeye count? That's on tap tonight, assumign I don't burn down my apartment in the process.	Full body soreness - I'm thinking from 120 burpees. Both adductors are super tight and sore...weird. Oddly enough, my entire right sidde of my body is way more sore than the left - trying to figure out why that is (just interesting to me). Quads are rocks. Butts are butts as usual. BUT IT'S THE GOOD KIND OF SORE
190	Monday	5/22/2017	1 hour easy	check!	ALL SYSTEMS GO! aside from a bit of stiffness, I felt fucking phenomenal. YAYAYAYAYAYYAYAYAYAYAYYAYAYAYA
191	Tuesday	5/23/2017	70 min easy (option to end a bit moderate)	this, and I pushed the pace at the end for a few minutes because I was feeling pretty good	AMAZING
192	Wednesday	5/24/2017	1 hour easy plus 4 x 30 second hills	something liek that...watch died right as I was about to start the hills, which threw me off. Never knew I was such a slave to technology. But, it appears to have saved!	Very minor nigs, and feeling good!
193	Thursday	5/25/2017	rest and recovery
194	Friday	5/26/2017	1 hour easy	done and done	right foot kinda grumpy - peroneal?
195	Saturday	5/27/2017	14 miles easy on fun trails! You can run some ups hard in this	16 and change but you know. Inversion and BM and all	A bit of alternating foot whack a mole. Left arch was a bit bothersome for first few miles, and then right arch was bothersome for other parts. It was the worst on the super steep downshills - ok on flats and gradual dowhills.
196	Sunday	5/28/2017	60-80 min easy	73ish minutes because I'm making up for yesterday. Or something. Or showing myself that I don't ALWAYS have to push the time limits by JUST A HAIR like I always do. that, and foot worries.	right foot was fine on initial flats (in fact, it was the left that yapped for the first mile). Ok going up, but when I got to steeper, right arch started aching. When I turned to descend, if my right foot was on the side sloping down (think Rogue valley descent), then the lateral edge towards the cuboid didn't feel great.
197	Monday	5/29/2017	rest and recovery
198	Tuesday	5/30/2017	70 min easy/moderate (first half chill, option to run faster in 2nd half)	a hair short of an hour. Told myself to not be an asshole and push it.	Foot was better! A bit sore at points, but it was all over, diffuse soreness on bottom of arch staying at like a 1-2 and not getting any worse during run. And then my left glute med and TFL started acting up - when I focused on that, surprisingly, the foot didn't hurt! (oh, the mind-body pain connection just fascinates me). And for a bit, the left foot hurt. Go figure. At one point towards end, right foot got sore at lateral edge at cuboid, then went away. I can definitely tell the right ankle is tighter, but not sure what's causing what. I didn't HAVE to stop at 60 minutes but thought to myself "don't be an asshole amelia, quit while you are semi-ahead." Stayed on mostly flats (booooo) because the hills aggravated it the other day.
199	Wednesday	5/31/2017	30 min easy, 8 x 2 min slight hills (run back recovery), 10-20 min easy	kinda that. 25 minutes easy, 6x hill repeats (didn't really keep track of time), run back	Same. sore for the first 10-15 minutes and contemplated throwing in the towel, but then it was fine. Did steeper hill repeats because those felt absolutely fine. It was coming back down the hill where the arch started cramping, hence why I did 6 and not 8. If it's posterior tib, that makes sense - the tib controls plantar flexion. Just kinda stayed a low, dull 1-2 the entire time, never got worse. Staying on even terrain helps - if my foot slopes outwards, that's when it starts to get bothersome, which has been completely frustrated for racing this weekeend as my foot is going to slope EVERY WHICH WAY and in racing flats.
200	Thursday	6/1/2017	rest and recovery		foot feeling good! Aside from the freezer burn. Hopefully by tomorrow morning it'll be less burnt
201	Friday	6/2/2017	30-50 min easy	40 mins easy	freezer burn fine. dull ache in foot still, but has swithced to the outside. Telling myself the main goal tomorrow is to get through it healthy and happy, and I'm not too proud to pull up if things go south on foot (or anywhere). PUT ASIDE EGO AMELIA. PUT IT DOWN AND ENJOY PLAYING IN THE MUD.
202	Saturday	6/3/2017	Monterey Super Spartan	done	lateral foot around base of cuboid/fifth metatarsal in the last few miles - but there was a LOT of uneven downhill, so it feels like peroneals are like FUCK YOU. \Back held up during bucket carry, which I MURDERED (still got the strength, bitches).
203	Sunday	6/4/2017	BURGERS	on it!	goooo. anterior tib/ankle super sore on right - deifnitley muscular/tendon, because I can feel it stretching if I point my toe. Not sore with impact. May XT tomorrow if it's still super sore - don't want to put it. Want to get in a good block o training. But the rest of the legs and body feel great!
204	Monday	6/5/2017	1 hour easy	30 minutes easy on spin bike; 20 minutes easy on step mill	Probably could have ran, as foot/ankle is feeling better, but I decided to play it safe - you know, to try new things like being "smart." That, and sleeping through my alarm was an indication that my body is still pretty beat (I didn't sleep hardly at all the night after the race).
205	Tuesday	6/6/2017	1 hour easy. Keep it chill after leg carnage at spartan	done	fucking foot. a bit on the medial arch, a bit on the lateral edge - all on the underside around midfoot, not on top. Directly correlated to uneven trails, which makes me think soft tissue. Felt fine when I wasn't sloped. Just sucks because everything else feels great so I don't get what's going on here and to what level I should be concerned given that it keeps switching around.
206	Wednesday	6/7/2017	Incline Mill! This isn't a running day, it's a strength day. 10 min fast walk warm-up at 6% grade, then 3 x 10 min run at 15% grade with 5 min walk between at 6% grade, cool down walk	modified it somewhat because foot started nagging. warmup, 2x10mins at 15%, then 5min at 10%. Then I did a few minutes on a 3% grade to see how foot felt. So, so foot feels fine on flats, but did not like going up. what the mother fucking fuck fuck. 20mins spin afterwards	GOING TO CHOP OFF MY FOOT. It doesn't hurt with impact, but with push-off. And it switches area of the foot. Not sharp, mostly feels crampy at points and just diffuse sore. Happy mother effin global running day to me.
207	Thursday	6/8/2017	20 min easy, 4 x 3 min hills hard, 20 min easy	20mins stairclimber; 45 mins spin; burpees; pull-ups	pre-emptively decided to not run. Starting to stress about losing fitness and not being ready for Palmerton, but I figure I won world championships on running 15-20 miles a week, so some reduced mileage won't kill me. the foot pain just shitfts around...it's unlike anything I've had before (well, except when I had it a few months ago...ha). It's definitely worse when I wake up in the morning and then warms up, which makes me think it's plantar and tendon related. Really, it just feels like my right foot is WAY too flexible and unstable. Odd.
208	Friday	6/9/2017	1 hour easy	40 mins easy around CMS against my will	felt pretty good! There was some dull ache, but SUPER low grade. If anything, it was my right IT band and glute med that were locked up (probably because I've been focusing on how I'm landing on that foot. Overthinking, bleh). I did some strides after in grass and that feels fine on foot, so I don't think it's bone, you know? If anything, if I get into tight or narrow shoes, that's when it starts pinching on the inner arch - when the foot spreads, it's ok. So I'm guessing some plantar fascia irritation or posterior tib irritation since the entire bottom of midfoot is bleh.
209	Saturday	6/10/2017	14 miles easy/moderate on trails	11 miles on trails/roads around Rancho	tried to do trails, but realized that foot was not taking to the uneven ground and the hiills. It wasn't really the arch that ached, but the outside of the ankle. Generally, the ankle felt unstable, which was weird. The ankle felt super tight in first five minutes and then something like...popped, and it felt unstable. Once I got back to flats and roads, I generally felt fine.
210	Sunday	6/11/2017	80 min easy	25 mins easy. 60mins on the spin bike with burpees and manmakers and battle ropes (well equipped hotel gym!)	just a dull ache in foot that kinda switches all over the place. The issue is Palmerton DOES matter to me. A lot. A lot a lot a lot.
211	Monday	6/12/2017	rest and recovery
212	Tuesday	6/13/2017	XT to calm foot	30 mins spin bike; 30 mins arc trainer. Strength worky work	god i hate the spin bike
213	Wednesday	6/14/2017	incline and/or strength	Strength work
214	Thursday	6/15/2017	1 hour easy	1 hr easy	various parts of foot still a bit niggly around posterior tib, but much MUCH better.
215	Friday	6/16/2017	1 hour easy with 4 x 40 second hills somewhere in the middle to open up your aerobic system	yes, though I may have gotten a bit spicy in the "easy." #sorrynotsorry	foot ached at various points, but like not even a 1 on a scale of 1 to 10. It's getting better daily as I work on my posterior tib strengthening exercises.
216	Saturday	6/17/2017	75 min easy (okay to end a bit moderate)	went 10 minutes over. sue me.	zero foot pain! whee! but then right glute/hip started niggling halfway in.
217	Sunday	6/18/2017	1 hour easy	fiiiiine. but i wanna run hard.	zero foot pain. right glute/hip totally fine. a bit of left piriformis and hammy, but overall, BEST I'VE FELT IN A LONG TIME
218	Monday	6/19/2017	rest and recovery
219	Tuesday	6/20/2017	70 min easy	Coach fly-by!	Arch was a bit troublesome yestereday on my rest day (really...on a rest day, Amelia??). But was fine on the run. If anything, peroneals in the last 10 minutes got kinda tight and achey. Go figure. Otherwise, felt really really good. Really good.
220	Wednesday	6/21/2017	25 min easy, 4/3/2/1 min hills hard with run down recovery, 20-30 min moderate	yay this!	Yays! zero foot pain until last 5 minutes when I thought right one got kinda sore, but could just be imagination. Left hammy was a bit tight, but otherwise, I wanted to run forever while I was so pain free :)
221	Thursday	6/22/2017	rest from running, strength focus
222	Friday	6/23/2017	1 hour easy	check!	Pretty good, for the most part! Once again, foot/ankle acted up yesterday (WHY DO YOU THINK I HATE REST DAYS) so I was a bit concerned this morning. Ankle a bit stiff the first few minutes but warmed up. No foot pain. Hills felt fine (actually better than flats, go figure).
223	Saturday	6/24/2017	13 miles easy/mod on fun trails! Go somewhere that isn't rancho. We love Sanborn!	14 miles on Skyline	Foot felt fine!
224	Sunday	6/25/2017	70 min easy	check!	felt great actually. Run felt easy, a bit of ankle stiffness at points, and right hammy a bit annoyed for a mile or two, but legs felt fresh and everything happy
225	Monday	6/26/2017	rest and recovery
226	Tuesday	6/27/2017	70 min easy	done!	nothing to report aside from a semi grumpy right QL/SI joint/glute for a bit. Feet are cooperating! (knock on wood!)
227	Wednesday	6/28/2017	20 min easy, 30 min mod/hard (think 1-hour effort), 20 min easy	15ish minutes easy, 30 minutes mod/hard (tempo?? hahaha), the rest easy	Felt great! a bit of inner ankle/posterior tib anger at a few points, but nothing remarkable.
228	Thursday	6/29/2017	30 min slow or rest	1hr easy	A bit of right glute/psoas, but feeling good!!
229	Friday	6/30/2017	1 hour easy	40 minutes on spin bike plus strength
230	Saturday	7/1/2017	16 miles easy/moderate on trails (do 20 min climb mod/hard, aiming for 1-hour effort).	~18 total because I got LOST AF. Didn't really do a "hard" 20 min climb intentionally. But there was plenty of climbing and (STUPID) descents	Funny how things like not being able to feel your hands and getting lost distracts you from niggles. Body felt fantastic, except right hammy started to get sore and super tight in last 3 (unecessary) miles as I was trying to find my way back to my car. Foot was cool, ass was cool. I was worried about how much descnding was going on, but it all felt fine! And I've already crushed two omelettes and have burgers on tap for dinner, so don't worry about that!
231	Sunday	7/2/2017	70 min easy	yes. In hindsight, Windy HIll probably a bad choice for this, but I had grandiose visions of getting above the clouds and I just couldn't stomach another day at Rancho. DIdn't happen.	Felt fantastic climbing. Had to go super slow because Hamm's gulch was actually a wet mess and pretty treacherous, so never really felt like I even got my HR up there (is that weird when you finish a run don't felt like you even got a workout? yah). And then was cool until I had a mild freak out about how steep Spring Ridge was and then started to get right psoas/adductor flashbacks of femoral stress fx. Feels ok now, but right high hammy/adductor is definitely a bit grumpy, though I may be fixating on that because I'm stressing that the of the amount of vert these past two days was too much and I'm feeling like a puppy waiting to be scolded for tearing apart the house while his owners are gone. So funny how that works though - 18 months ago, never would have given two thoughts to it. But I'm trying to trust myself that I'm not constantly broken, and that right hammy/adductor could have felt exactly the same had I just run my normal Rancho route as well. Pain is definitely NOT the same as the femoral stress fx, but harkens back to the old days of when I was fighting labral tear and psoas tendonitis issues. Cheers for rest days tomorrow to set mind at ease! (as sheepish Amelia looks for reassurance that she's ok) :)
232	Monday	7/3/2017	rest and recovery
233	Tuesday	7/4/2017	20 min easy, 8/6/4/2 min hills (run down recovery, ideally from hairpin up), 10-20 min easy	Started out, did 6 minutes hard up Rogue Valley, and then aborted and just did easy	Just a dull ache in the adductor/groin that actually felt better on climbs and worse on the descent (hence the abort) which makes me super nervous. It's not sharp, hop test is fine, and feels muscular or psoas/labrum related, but I just don't want to fuck with my femur. And I'm replying my Spring Ridge descent over and over in my head and going OMG AMELIA YOU ARE SO STUPID YOU JUST STARTED STRESS FRACTURING YOUR FEMUR AGAIN. t's a familiar pain I've had many many times, years before the femur even, but I just feel so fucking hopelessly broken and I'm blaming myself nonstop for the run on Sunday and being an idiot. Honestly, if it's bone, I'm retiring. I'm done. My heart can't take this anymore. But like I said, it's DEFINITELY nowhere close to what it was when I went down at Calero last year (which I looked back at my log..."A bit of angry quad"...HA! How about lighting bolts up leg would have been a better description), but I'm afraid I've started down a path because of that stupid Spring Ridge descent. I'm so sick of self-flagellation over this. I'm so fearful of being "that injured girl that keeps breaking her bones" WHEN I FEEL LIKE I'M DOING EVERYTHING RIGHT. Ok, I'm done. Most likely will cross-train tomorrow out of precaution.
234	Wednesday	7/5/2017	XT	30 minutes on the stepmill. some burpees and pull-ups for good measure	aching adductor/quad. Stepmill felt fine except the right lateral quad felt like it was overworking and was getting tight. But when I walk, there's pulling in the adductor/groin, but more on extension, not on impact. Just tough because it's SO familiar to how my right leg felt in the days following the femoral stress fx (sans the sharp pain that happened in Calero). Had this flared up at any other time than after a "too steep" descent, then I probably wouldn't be giving it much thought (hell, had it happened on the left side, I probably also wouldn't be thinking about it as much). It's just the PTSD of how it happened the first time, and I can't face another 3-4 months on crutches. And admitting after preaching about doing things the "right way," I'm still broken. But really, mostly, i jjust love to run. And I know I'm getting ahead of myself, and I shouldn't be preparing for the worst (though that's what the Stoics do...), but I am. It feels better after chiro worked on all the adductors, and I'm hoping with tomorrow as a rest day and Friday as a shakeout, it will resolve. I'm bound and determined to race this weekend because I WANT to race this time. It's mostly power hiking and some awful descents, but the descents are so technical that you can't really open up and run them anyway. And if I'm going to break my femur in half again, might as well go down in a blaze of glory, yes? (said no one, ever)
235	Thursday	7/6/2017	rest and recovery
236	Friday	7/7/2017	30 min easy plus 4 x 30 second hills mod (think 5k effort, so not hard at all)	doooooone	Better!! Well, femur doesn't feel "right," but I don't think it's broken (KNOCKING ON ALL THE WOOD). Feels more like I pissed off an adductor and hip flexor, possibly quad. Hard time engaging glute. Didn't get worse during run, just kinda "there." Honestly, it hurt worse with sitting all day yesterday on the plane than it did while running. NOT BROKEN AMELIA YOU ARE NOT BROKEN
237	Saturday	7/8/2017	Pennsylvania Super Spartan	yay!	hi both quad lockup! may be peg-leg for a day or tow.
238	Sunday	7/9/2017	BURGERS	Red Robin for lunch because I'm going to be on a flight during dinner. #thinkingahead ;-)
239	Monday	7/10/2017	x-train easy	30 minutes step mill; 20 mins spin bike	hi quads! DOMS
240	Tuesday	7/11/2017	30 min easy	done	seriously quads? You still want to be like that? Both sides, just peg-leggy. Improved as I ran though, and they are feeling much better as the day as worn on (sitting down on toilet isn't so hard anymore). Hoping tomorrow will be much fresher! Adductor, groin still semi achey
241	Wednesday	7/12/2017	45 min easy	a bit longer	yay quads feel better! Left one was actually still a bit sore, and left QL is a bit angry a few hours later (no idea). YAYAYYAY excited for what's to come!
242	Thursday	7/13/2017	1 hour easy	about	left quad still a bit antsy, but everything else felt phenomenal!! yayayayayayayay
243	Friday	7/14/2017	30 min easy with 4 x 30 seconds fast/2 min easy	check	had some lead leg feeling...not sure if it's because of flight and travel yesterday or whatnot, but my quads were also unreasonably tight, especially the left. Like, I thought they had recovered from Palmerton? And then they regressed? Perhaps too much climbing and descnding yesterrday? But they felt fine yesterday on the climbs and descents, not sure how I'm back to peg legs today. Depending on how they feel tomorrow, going to keep it super chill. Never had quad anger before (it's definitely muscle, because when I do the quad stretch, the left one is like HI FUCK YOU)
244	Saturday	7/15/2017	10 miles easy on tame trails	so grassy cross-country skiing trails in Minnesota is about as tame as they come...so I thought.	quads better! Left one still a bit tight and then the left hip flexor/rectus femoris/satorius acted up a little bit, but settled down. much better than yetserday so that's a good thing. I actually think the sandy trails were harder on the hip flexors though. Cannot. pick. up. feet. Dear god get me back to the mountains. These next 6 days on Long Island are going to be trying...
245	Sunday	7/16/2017	1 hour easy plus 6 x 30 second hills	well..."hills" are tough to find. So my pitiful little mini-hill had to do. I did find one, but it's on a super busy road with no shoulder.	left lateral quad (vastus lateralis) still tight. Not painful when running (ocassionally will tweak a bit on extension), but when I stretch, I can tell that it's way tighter than the right. I don't think I'm compensating for it, but it's leaving me stratching my head why my quad still hates me a week plus after Palmerton. It's getting better (I think?) this past few days. Fingers crossed rest day tomorrow takes care of it.
246	Monday	7/17/2017	rest and recovery
247	Tuesday	7/18/2017	70 min easy with 4 x 30 seconds fast/2 min easy near the end. On fast, it's not a sprint, but totally under control	ummm kinda. I found a legit hill so I did 4 30 second repeats of that because I was excited to find one.	left quad felt fine! yay rest!
248	Wednesday	7/19/2017	20 min easy, 6 x 3 min hilly-ish moderate/1 min easy recovery, 20 min easy	oh dear God. Knew this was going to be a rough one as soon as I stepped out into the 97% humidity. Attempted it, but couldn't get my HR back to "easy" regardless of how much I slowed down. Sorry about that. GET ME BACK TO CALIFORNIAAAAAAAAA	posterior tib on right foot acting up - higher up, inch or two above ankle. Nothing awful, but enough to be nagging.
249	Thursday	7/20/2017	1 hour easy	less dying	posterior tib still dull achey. Oddly enough, if I run on cambered roads (which I have been), with the left side sloping down (so I right leg is a bit higher), feels totally fine, probably cause my right leg is shorter? (I am overthinking the fuck outta this shit). It's not exactly pain, just more tightness in the peroneals and posterior tib, and ocassionally down in the foot. Hopefully getting off these roads and back into my natural habitat will help.
250	Friday	7/21/2017	30 min easy plus 4 x 30 second hills	this, sans "hills"	posterior tib and foot much better! A bit achey and tight, but much better than yesterday. Left hip/sacrum got a bit angry at end but definitely muscular
251	Saturday	7/22/2017	16 miles easy/mod on trails. I'd love you to get around 3k to 4k vert, with a 15+ min mod/hard climb in the beginning	HOLY SHIT UTAH IS AMAZING	right foot/posterior tib not suuuuuper happy on that 7+ miles of climbing, but didn't get any worse. FIne on the downhills for the most part. Everything felt phenomenal. Love the dryness, the altitude. Funny that I felt more like death running on flat roads at 30 feet below sea level than I do running at 7-8000 ft
252	Sunday	7/23/2017	2 hours easy on trails. Focus on fueling and hydration	so I was tapped to lead a trail run at this conference. I put in 9 before, then took a group for the next five. Super chill, with some walk breaks because people were sucking wind at 9000 feet	foot much better - a bit nagging here or there. aside from sucking wind at altitude, felt great!
253	Monday	7/24/2017	rest and recovery
254	Tuesday	7/25/2017	75 min easy with 8 x 30 seconds fast/1 min easy. Under control, thinking smooth!	SMOOTH IS FAST, so they say in the military	a bit of (super mild) right arch/posterior tib, but mostly absent!
255	Wednesday	7/26/2017	20 min easy, 3 x 5 min mod/hard/5 min easy, 20 min easy. Think 5k or a bit easier effort	didn't really read this correctly, so treated it like 5min hill repeats. I guess that works	Zero right foot issues!
256	Thursday	7/27/2017	60-80 min easy	that plus a few extra minutes where I put on the Speed Instinct to test them out. Feel kinda...constrictive around my toes	I FELT LIKE A ROCKSTAR. Honestly, everything was clicking. Everything cooperated.
257	Friday	7/28/2017	1 hour easy plus 4 x 30 second hills	swapping today and tomorrow because...flights	So I semi-noticed my medial shin on the right bothering me as I walked around last night. It's definitely muscle - the one that goes up and under the tibia. But I was like WHAT THE FUCK, SHIN SPLINTS?! And then when I ran today, the right one was semi ok, but the left medial shin bothered me? WHO GETS SHIN SPLINTS?
258	Saturday	7/29/2017	30 min easy pre-booth	1 hour on and off the Spartan cousre (some scrambling/creek wading/hiking) post-booth	foot/ankle/shin was ok walking, so decdied to give it a go. A bit achey at points, but nothing bad. Not so much shin, but more familiar foot/inner ankle posterior tib stuff. Left one (which bothered me yesterday) was totally fine
259	Sunday	7/30/2017	2 hours easy on trails. Chase somewhere beautiful	errrr....Rancho has to qualify as "beautiful" today. 14 hours of travel in past 36 hours left me uninsipired to go elsewhere	semi-nervous about the right shin/posterior tib, but didn't bother me at all. Aside from some tired legs in last mile, was super stoked with how awesome I felt!
260	Monday	7/31/2017	rest and recovery
261	Tuesday	8/1/2017	1 hour easy with 4 x 30 seconds fast/2 min easy	8.28 miles, avergae pace 7:39, average HR 148	yay shin totally fine! not a single ache before or during. Right hip flexor a bit angry when I did "fast", but that's it
262	Wednesday	8/2/2017	10 min easy, 1 hour moderate, 10 min easy. On this run, just let your body flow. We are trying to find flow state, not hammer or anything. After the 10 min easy, do a quick stretch and regroup	My "flow" was interrupted by a pee break, a shoe situation, and a random foot pain where I stopped to regroup, but otherwise, yes.	Right glute was a bit grumpy for the first few miles, but everything felt great
263	Thursday	8/3/2017	1 hour easy or rest if spartan race	rest 'cause Spartan. BLEEEEEH. Thursday rest days are the WOOOOORST
264	Friday	8/4/2017	30 min easy plus 4 x 20 second hills mod	done and done	all good in the hood. Right glute a bit knotted, but that happens. Bring on the SNARFS!
265	Saturday	8/5/2017	SPARTAN RACE BABY	wheeeeee!	Evertything felt great! Seriously, body felt great before, during, and after (sitting on a place to NYC right now probably isn't helping but I have a Marc Pro stim unit on my legs to flush). I sucked wind on the climbs though - gotta work on that
266	Sunday	8/6/2017	75 min SLOW either way	rest because 18hours of travel and whatnot	dude, body feels good.
267	Monday	8/7/2017	rest and recovery	75 minutes easy	HOLY SHIT EVERYTHING FELT GREAT. Left quad and calf a bit tight, but honestly, probably the best I've felt in terms of niggles in a long time. NO JINX AMELIA BUT I THINK THINGS ARE STARTING TO CLICK (dammit I totally just jinxed myself)
268	Tuesday	8/8/2017	80 min easy. HR control and chill	that	right posterior tib/shin a bit bothersome at times, but it's high up in medial gastroc, not really near the bone. Went away over course of run. T
269	Wednesday	8/9/2017	20 min easy, then a loop of CP as uphills hard, downhills/flats easy, 20 min easy	Central Park! had to abbreviate a bit because of time constraints (6:30am call time...)	hmmmm....right shin totally fine, right hip flexor niggly throughout. Nothing awful, but enough that I'm like "hey there!" Visions of femoral neck stress fx's started to plague my thoughts, but i pushed them aside. Went away towards end. Totally fine now afterwards. Not super alarming, and I've obviously dealt with this stuff before, but I'll keep an eye on it.
270	Thursday	8/10/2017	SAME! Back to back workouts for first time in this cycle	I don't understand how New Yorkers run in this park every day as their only option. I'm already bored of it.	\ Feeling good but ready to get back to some dirt!
271	Friday	8/11/2017	30 min easy plus 4 x 30 second hills mod/hard	check check BACK TO TRAILS YAYAYAYAY	For being jammed in a middle seat for 6 hours last night and having 4 glasses of wine to tolerate that, felt pretty good!
272	Saturday	8/12/2017	2 hours easy on fun trails! A summit of some type preferred :)	In searching Mindego Hill, found a run you and Megan did from january and tried to follow that, until I realized you two are WAAAAAY faster than me and there was no way I was going to make it in 2 hours. I mean, shoulda known that :)	For the most part, pretty good! HR a bit high, which I may blame on delayed fatigue and it being pretty damn warm up above the clouds. Right shin/posterior tib a bit touchy for parts, but overall felt great! Of course, as soon as I stopped running, shin acts up. Time for more ankle circles! (got delinquent while traveling...)
273	Sunday	8/13/2017	1 hour easy	yuppity yup	goooo. Not exactly happy with how the right shin is feeling. Not sharp during run, but some dull achy, and feels pretty deep high up behind the shin (not down near ankle or lower part of shin). REALLY don't want to go down the tibial stress fx route (NO JINX NO JINX NO JINX DON'T EVEN THINK ABOUT THAT AMELIA)
274	Monday	8/14/2017	rest and recovery
275	Tuesday	8/15/2017	4 miles easy	aborted at 4 miles because right calf wasn't having it. Should have just rested entirely. GODDAMIT AMELIA. But it felt ok yesterday and this morning when I woke up	. I DON'T WANT TO BE BROKEN AGAIN. NO NO NO NO NO NO NO NO NO NO
276	Wednesday	8/16/2017	BIKE! 10 min easy, 10 x 20 seconds fast/40 seconds easy, 15 x 1/1, 10 min easy. Fast at 110+ cadence, easy at 90+	this-ish. with some burpees and pull-ups to break up the monotony	i'm being a baby and miss running - i just can't seem to get my HR above 140 on the bike. But whole lower leg situation feeling better - totally fine walking around. COME ON HEALING JUJU
277	Thursday	8/17/2017	bike! 10 min easy, 20 x 1/1, 10 min easy	sitting on a spin bike makes you really appreciate running	Shin/calf/foot pain free. Whee! Can I run tomorrow? :-P
278	Friday	8/18/2017	rest and sauna	SAUNA SO HARD
279	Saturday	8/19/2017	45 min easy	yeah...	Well, it's not a stress fx (no jinx). I was fine and getting super hopeful on the flats, and then up hills, it's like the medial part of my calf/posterior tib, etc, just knotted. And, like, not really functioning. It's not close to shin bone, and was never SUPER bad, but it's just there.
280	Sunday	8/20/2017	XT	XT
281	Monday	8/21/2017	XT	XT
282	Tuesday	8/22/2017	XT	XT
283	Wednesday	8/23/2017	XT	XT
284	Thursday	8/24/2017	30 min easy	yes	better?
285	Friday	8/25/2017	30 min easy.	yes	ehhhh not better. Just a nagging tib pain with every step.
286	Saturday	8/26/2017	1 hour easy	ugh easy.	Tib much better
287	Sunday	8/27/2017	rest	rest because travel
288	Monday	8/28/2017	1hr easy	1hr easy	first 30 minutes and tib (high up near knee) was naggy naggy naggy and I started to get frustated, and then....gone. Last 30 minutes, no pain. OK SO THE KEY TO ALL OF THIS WAS THAT I NEEDED TO RUN LONGER THAN MY 30 MINUTE TEST JOGS. ha, I kid. But fingers crossed we are on the right path!
289	Tuesday	8/29/2017	1 hour easy	yes	hmmm...just...niggling low grade. Got much better on the back half, kind of switched around various places on the calf, etc., and pretty much went away entirely for portions. Oddly enough, feels best climbing.. When I can get that right glute to engage, pain goes away completely.
290	Wednesday	8/30/2017	1 hour easy (can end steady if feel perfect, but don't force it). Keep this consistency going	blammo	Not going to lie, the first 50 steps were a sharp kinda pain that almost made me stop but then it just...went away. And stayed away. whaaaaaaat? Yay!
291	Thursday	8/31/2017	rest and recovery	upper body and grip strength workout
292	Friday	9/1/2017	1 hour easy	yes. Well, the 85 degrees made it not feel "easy". I'VE BECOME A WEENIE	HAPPY DANCE! a brief right shin/tib niggle here and there, but overall, pain free!
293	Saturday	9/2/2017	90 min easy	I wouldn't call that "easy." First time I've ever cut a run short for non-injury reasons	Posterior tib/calf was yapping climbing up Valley View, but calmed down after about 25 minutes and then I was good to go. Then I just focused on not puking up the beetelite along the trail.
294	Sunday	9/3/2017	1 hour easy	check	Barky yappy right posterior tib/shin for portions...gets better throughout the run.
295	Monday	9/4/2017	rest and recovery. Re-intro intensity
296	Tuesday	9/5/2017	70 min easy	cut it a bit short because shin/tib was barking	Shin/tib didn't go away this time, which was frustrating. It was super high up on the shin though, close to knee, and could be residual soreness from having work done on it (it's actually bruised in spots).
297	Wednesday	9/6/2017	30 min easy, 2 x 3 min hills hard, 20 min easy	incline mill! 10 minutes at 8%. 8 by 2/2/2 at 15/12/8	tib a bit pesky, but honestly, felt much better. Towards the end, the 15% and 12% were starting to bug it, but that would make sense if it's posterior tib tendon, etc. It helps that I absolutely adore this workout. Also interesting is that I could see my reflection in the glass as I was running (dark outside), and watching my form was really interesting. My left side actually started to bug me a fair bit...it's definitely less mobile and less flexible than my right. My right leg is all flexy and wonky, and left leg all stiff and weird.
298	Thursday	9/7/2017	rest for travel
299	Friday	9/8/2017	1 hour easy PLUS treadhill 30 min at 14%, with 2 min hike, 2 min jog alternating (do short warm up at 8%). Can do in AM after run or PM as double	1 hour easy. Going over the international date line and skipping a day is trippy. FIIIIIIIIIIIJI	Tib tendon definitely didn't like me. But MRI said I was fine so I said FUCK YOU TIB TENDON. ALL INFLAMMATION BE DAMMED BECAUSE I'M IN PARADISE SO THEY SAY
300	Saturday	9/9/2017	20 min easy, 6 x 90 second hills hard, 20 min easy. PM: stepmill 30-45 min moderate	AM: Check; PM: Check (so. much. sweat.)	Tib ain't happy. Feels fine on super steep uphills (which is what I did). Feels like shit coming down hills. Ok on flats. May just stepmill it tomorrow to get it to calm down. Could be the rockiness of the roads?
301	Sunday	9/10/2017	1 hour easy run OR stepmill 1 hour easy (if that's a thing)	50ish mins "easy"	Woke up this am and tib was completely painfree, so decided to give it a whirl (also because the stepmill sounded completely unappealing). Felt much better - stuck to flats-ish. Was great for about 20minutes, then started nagging, then got better again. Different kind of annoynace - mostly super tight feeling, not sharp and painful like it had previously been.
302	Monday	9/11/2017	20 min easy, 6 x 2 min hills hard, 20 min easy. PM: stepmill 45-60 min moderate	AM: Check; PM: Could only fit in 40, but that'll do. The dehydration is real	I think I was so focused on not dying from dehydration that the tib wasn't as painful. Between that and the dehydration, looking forward to 2 days of rest actually (because I replay Tuesday twice)....
303	Tuesday	9/12/2017	rest and recovery
304	Wednesday	9/13/2017	TREADMILL! 10 min at 8% easy, 15/12/8 protocol	that, but a little bit of dying	Back hurts, left leg feels stuck, gait felt COMPLETELY off, and tib was aggravated. My own fucking fault for traveling across the world. Got better as run progressed, but just frustrated and embarrassed. I feel like a disappointment as an athlete because ALL of my runs have sucked lately. But I still love it (more than anything), I just don't undersatnd why it hates me.
305	Thursday	9/14/2017	1 hour slooooow. This will be tough after treadmill	yes!	Was having a pity party until I saw Megan and then was like FUCK IT I FEEL GREAT. Tib was actually MUCH better, and completely went away for back half of run. My legs just feel...off. Hips feel outta sync. Left IT band super tight coming down hills, right glute not engaging. It's like my brain is telling my legs to run and my legs are like I'M BAMBI ON ICE SKATES
306	Friday	9/15/2017	rest and recovery
307	Saturday	9/16/2017	20 min easy, 5 x 3 min hills hard, 20 min easy. PM: treadhill protocol	yes and yes. Treadhill looks short because I stopped my watch to adjust shoe and forgot to restart. My bad.	Tib was not happy in the morning - got better as run progressed. Also not super happy in the evening on the treadmill. It's weird - my entire right leg feels like it's not landing correctly. Glute won't engage, and left leg feels like it's 5 inches longer than the right. But the fact that it gets better during the run makes me think it's not THAT bad?
308	Sunday	9/17/2017	16 miles easy/moderate on trails (on tired legs obvs)	.2 miles short...shoot me	Also picked this park because I could make small loops in case I needed to abort (after how my runs felt yesterday...didn't want to be an idiot). And I almost aborted at 5miles because tib was ANGRY (but like, not close to bone...almost back of calf. And then, it just disappeared. Last 10 miles were about as pain free as I've had in a long time. Both glutes felt like they were engaging, left leg didn't feel so peg leg-ish. And I suppose to we ramping it down over the next two weeks anyway #FUCKYOTAPER
309	Monday	9/18/2017	rest and recovery
310	Tuesday	9/19/2017	x-train	60 minute bike with 20mins 1min on/1min off intervals. Some burpee and pull-up intervals. You know
311	Wednesday	9/20/2017	50 min easy	50mins easy	YAY! the dreaded "shooting pain for the first few minutes" that I have come to anticipate wasn't there. Some vague dull discomfort high up on medial calf (like, super close to knee), but everything seemed to click - hips/glutes working as well. I think the racing flats made a difference (not that I can run in them ALL the time), but my foot strikes seemed to not be super awkward, and actually it was my anterior shin towards the end that got super tight. Going to probably adhere to a 1 day on, 1 day off of running between now and Tahoe, shutting it down if any pain above a 2.
312	Thursday	9/21/2017	x-train	Tried stepmill. Nope. Fuck. 40 minutes of swimming.	Could barely walk last night without sharp pain, and it still hurts to walk. MOTHER. FUCKER.
313	Friday	9/22/2017	XT	90 mins (I figured I could simulate a long run or an OCR course? hahahah); 20mins easy on bike, then AMRAP for next 70: 5mins bike at 100-110 cadence, 15 burpees, 1 minute rope pull machine (grip! Upper body!), 15 sandbag push-press, 15 ball slams, 5mins bike. Repeat til hit 90mins.	still nagging while walking, but getting better. Less sharp. No limping first thing in morning.
314	Saturday	9/23/2017	x-train	60 minutes of the same as yesterday followed by 30 minutes of swim	I know you wanted me to run today, but I would like to celebrate that, for the first time in two weeks, I have ZERO pain walking around today. Mentally, I needed that. I'M WILLING TO WAIT FOR IT BITCHES (I may be slightly out of shape going into Tahoe, but my mental state about not being broken is more important at this point in the my life. Yes, Tahoe matters to me, but the ONLY thing that matters is getting to the start line, getting to the finish line, and running it with the most smiles possible. Would I like to do well? Of course. But my focus is on new adventures in 2018 and Tahoe, for me, is a chance to make peace with my demons. If that can happen, great. It may not. But I'm willing to try, and handle the outcome, whatever the results may be. Because the results don't fucking matter. Own the wins, own the losses. LETS DO THIS SHIT)
315	Sunday	9/24/2017	1 hour easy (same option to progress)	that, with some 30/30's that we talked about. I intended to do 8, and then lost track. ha...ha. Counting is hard. ALSO, IGNORE HEART RATE DATA - no way I was running at 180s (I would have keeled over and died). I check my Whoop strap - it showed 145-155 for 90% of the run. Goddamn you Suunto.	Waited for that dreaded sharp pain to start...nothing! Tib was a bit dull and achey at points, and switched around a bit, and towards the end a bit more yappy, but SO much better. like, SO much better. Funny how that rest thing works
316	Monday	9/25/2017	rest and recovery
317	Tuesday	9/26/2017	40 min easy	15 mins easy; 3x3 min hills; 15 mins easy	Tib hurt more than previous run. Bleh. Not sharp, but just not pain free. Low grade, annoying. Worse on hills, so I aborted and did 3x3 instead of 3x4. Totally fine on flats. SO GLAD TAHOE IS SUPER FLAT
318	Wednesday	9/27/2017	30 min easy	yas	tib, whatever. I don't have time for you and will deal with you later. This one was more like getting shot in the back of the high inner gastroc.
319	Thursday	9/28/2017	rest and recovery
320	Friday	9/29/2017	30 min easy plus 4 x 30 second hills mod (not hard)	done and done	Felt pretty good! But it doesn't matter because tomorrow we will race our hearts out.
321	Saturday	9/30/2017	SPARTAN WORLD CHAMPIONSHIPS (just a fun race for shits and giggles)		aside from the shattered pinky, raced so fucking happy. I felt slow compared to everyone else, but I smiled. And I was proud when I crossed that finish line, so FUCK YOU INTERNET COMMENTATORS
322	Sunday	10/1/2017	BURGERS	nooooooms
323	Monday	10/2/2017	40 min easy	40 minute yog.	left adductor the most sore. everything just super stiff, but functional! whee!
324	Tuesday	10/3/2017	SURGERY	40 min yog pre surgery	right posterior tib says hi again. oooofff.
325	Wednesday	10/4/2017	rest and recovery	FUCK YOU THROBBING HAND. i may have to stick to bike or stairs tomorrow - he still wants hand above heart. would be awkward running...	the top of my right foot near 4thh 5th metatarsal started hurting today. um,...what? its super sore to touch and hurts when i try and lift my toes...not impact, so i think that means extensor tendon anger, bt seriously? on a rest day? are stress fx's from 17 miles in racinf flats delayed? #pleasesayno....
326	Thursday	10/5/2017	bike easy	bike and stairs	foot was fine on stairs but when i press down on it it's like a massive bruise feeling. where the fuck did this come from? i can feel it flexing up toes up towards my shin, or pulling my foot to my shin...um...what? I'm so confused...i dont think i dropped anything on it. could 17 miles in the flats have given me a stress fx that didnt manifest for 3 days? i'm losing my mind....
327	Friday	10/6/2017	45 min easy	45 minute slog in the humidity	top of foot was fine when running - no pain. just when i touch it and curl my toes up or under. tib was semi-yappy though. found a gym nearby - may do bike stairs tomorrow. my cast really smells...alreadt
328	Saturday	10/7/2017	bike easy	45 minutes stepmill; 20 mins spin bike	why is top of foot getting MORE sore? but it's shifted to further up over cuboid - kinda like what happened back in March (the last time i was in Austin, ha). I jogged barefoot down the hall and it didn't hurt, so assuming not stress fx. knock on wood.
329	Sunday	10/8/2017	1 hour easy	resting today and going to run tomorrow...travel logistics make that easier
330	Monday	10/9/2017	rest and recovery.	55 mins "easy"...had to cut short to catch plane	Posterior tib fine! top of foot ok...it's more up near the ankle/peroneals - like my ankle is being jammed or something needs to be popped. It's quite similar to the feeling I had back in March which was the first foot scare. ok barefoot, etc. So not too concerned - definitely feels muscular/tendon
331	Tuesday	10/10/2017	1 hour easy.	this on the Washington Mall	Foot is blah. Enough to be nagging. Not how I want to build for SOB.
332	Wednesday	10/11/2017	rest for speak	yeah. ugh.
333	Thursday	10/12/2017	no-impact activity, preferably bike and lift. Mini-offseason!	60mins bike with intervals
334	Friday	10/13/2017	bike and lift	bike with intervals
335	Saturday	10/14/2017	bike and lift	75 minute bike with intervals and some limited lifting with what i can do...
336	Sunday	10/15/2017	bike and lift	I'M SO SICK OF THE BIKE. So I did bike and stepmill and a bit of incline treadmill walking
337	Monday	10/16/2017	rest and recovery
338	Tuesday	10/17/2017	bike/mill	stepmill for 45; bike for 30. one armed burpees?
339	Wednesday	10/18/2017	30 min easy	dizzzzone	wheeee pain free. because I am a strong (albeit out of shape) unicorn! A teensy bit of foot discomfort, but whatever it's muscular
340	Thursday	10/19/2017	40 min easy	went a bit long	no pain! no pain! the back of my left knee was a bit tight (sore when I woke up), but I assume that's just a bit of distal hamstring tendon tightness that can be quickly solved. I AM A STRONG DESTROYER OF WORLDS
341	Friday	10/20/2017	50 min easy	YAAAASSSSSSSS. Twas a bit aggressive in my pace, but hey...it felt easy?	dude, I feel great. a teensy bit of right foot/posterior tib niggle for a fleeting moment, but nada. I WANT TO BOTTTLE THIS PAIN FREE FEELING AND ENJOY IT FOREVER
342	Saturday	10/21/2017	1 hour easy	suuuuper easy.	A bit of posterior tib nag on some uneven terrain, but fantastic overall!
343	Sunday	10/22/2017	1 hour easy. On weekend runs, you can end last 20 min mod, but only if 100% and feeling frisky	have you ever run with elk herds on both sides of you? IT"S KINDA FUCKING AWESOME	so my medial knee was a bit sore/tight, but i know that responds really easily to soft tissue work. Posterior tib a bit yappy, but overall, aside from feeling slow from altitude, I'm loving this. #stronglikeelk
344	Monday	10/23/2017	rest and recovery
345	Tuesday	10/24/2017	1 hour easy	yassssssss	STRONG LIKE CHEEZELLE (a bit of posterior tib nigs, and a bit of anterior shin tightness, but like 0.28 on a scale of 1 to 10)
346	Wednesday	10/25/2017	40 min easy	count it!	right quad was kinda locked up, and tib a teeeensy bit niggles, but once again a 0.28. STRONG LIKE MUSK OX
347	Thursday	10/26/2017	1 hour easy. Just getting back to it, twerking	twiiiizerk	WHEEEE
348	Friday	10/27/2017	rest and recovery
349	Saturday	10/28/2017	75 min easy	flip flopping today and tomorrow because I have a 5am Spartan call time. Could only squeeze in 55 minutes	right glute was sore from lunges two days ago. Ha. A bit of right posterior tib and anterior shin, but one again suupppper mild. YOU CAN'T BREAK ME CONCRETE ROADS NOJINXNOJINX (but thank god for return to beautiful trails tomorrow!)
350	Sunday	10/29/2017	1 hour easy	so I ran a little long - not really on purpose, just didnt' appreciate how long the route would take me. Apparently I'm not that fast :)	a teensy bit of niggly tib while climbing, but felt really good! wheeeeeeee
351	Monday	10/30/2017	rest and recovery. Volume build!
352	Tuesday	10/31/2017	1 hour easy	ok, so it went long, but beyond my control. the blocked off the bridge at the bottom of PG&E, so had to backtrack.	FAN FUCKIN TASTIC. like zero pain. fuck yessss
353	Wednesday	11/1/2017	65 min easy (option ot end faster)	one of these days I'll get the timing right on runs not starting from the parking lot. sorry for the extra length	Tib was a bit annoying at certain times - sometimes down in the foot, sometimes up the shin. But suuuuper low grade. I'm going to blame it on the fact I'm sitting in a windowless conference room for 12+ hours a day this entire week.
354	Thursday	11/2/2017	1 hour easy	shot for 50mins; getting closer to figuring out timing :)	a few bits of tib annoynace (mostly anterior, not posterior like I'm used to), but great overall!
355	Friday	11/3/2017	rest and recovery
356	Saturday	11/4/2017	SARATOGA TRAIL HALF MARATHON	wheeeee!	greeeeeat! fleeting notices of the tib here and there, but feeling good! And honestly, not tired or sore at all (though this is 4 hours later...hahah)
357	Sunday	11/5/2017	1 hour sloooow	i don't like slow but I will	not sore at all. Everything felt fine. Weird. AND FUCKING AWESOME
358	Monday	11/6/2017	rest and recovery
359	Tuesday	11/7/2017	1 hour easy	thank god for end of DST!	right glute a bit knotted, but that's it! wheeeeeeeeeeeeeeeeeeee
360	Wednesday	11/8/2017	75 min easy (option to end faster)	saw a mountain lion on High Meadow. WTAF. Kept running, obviously	rock n roll motherfucker!
361	Thursday	11/9/2017	85 min easy	85ish mins easy (doing Saturday's today). Will rest tomorrow and do 1hr easy max on Sat/Sun	greeeeeeaaaat!
362	Friday	11/10/2017	rest and recovery
363	Saturday	11/11/2017	1 hour easy	done	viva las vegas!
364	Sunday	11/12/2017	1 hour easy	a bit short, because I was leaving room to "run" the final 5 mile lap with my ex. that 5 mile lap took us 4hours hahahaah. oh world's toughest...	quads a bit sore - stupid roads. otherwise, rock n roll! I'm trying to not be scared of running on asphalt, etc.
365	Monday	11/13/2017	rest and recovery
366	Tuesday	11/14/2017	70 min easy	yayayayay	zero nada zilch. FUCK YES
367	Wednesday	11/15/2017	80 min easy (option to end faster)	hm...by "end faster" do you mean "run entire thing fast?" Ok, check.	Right ass felt a bit overworked at the end, but nothing outta the ordinary. LEMME RACE I FEEL GREAT CAN I RUN SEAN O BRIEN RIGHT NOW
368	Thursday	11/16/2017	70 min easy	75 mins. I will blame my inability to time correctly on the muddy trails (seriously, the trail leading outta rancho back to my car was sloppy AF) :)	I FELT GREAT IN THE RAIN WHEEEEE
369	Friday	11/17/2017	rest and recovery (or 30 min easy, talk to coach)	hopped on a spin bike for 20 minutes to move the legs, some upper body work and PT work
370	Saturday	11/18/2017	16 miles easy/mod	15.8 miles, per coach (tomorrow will be shorter)	pretty good! Random flits of left low back pain, which obviously scares me, but I'm trying to remind myself that I'm not broken, it's not a sacral stress fracture, I'm doing everything right, etc. It's more painful when I sit or bend in certain ways, not when I run. Flits occur on downhills though - could be some disc/nerve stuff.
371	Sunday	11/19/2017	rest	rest for mental sanity.
372	Monday	11/20/2017	1 hour easy	yayayayayyay. That	Aside from some stiff legs that took a bit to warm up (chilly out and plane flights) felt really good! No glute/back issues, thank god. I REALLY needed that. Thanks for bearing with me as I shuffled rest days for mind ease. I think every time I come back to NY I start to get nervous re: sacral stress fx considering this is where it happened. Funny how the mind associates.
373	Tuesday	11/21/2017	1 hour easy	done and done	yayayyayay felt great! Legs felt a bit heavy towards end, and I was running into some strong headwinds (it's been since Chicago since I had to deal with wind and forgot how shitty it can be). But body feels good!
374	Wednesday	11/22/2017	rest and recovery	rest for travel
375	Thursday	11/23/2017	90 min easy (option to end last 30 min faster)	yassssss. The last 30 weren't really faster because the trails don't really give an option for that (alternating covered in leaves, massive puddles requiring tiptoeing and sandy as fuck.	fan fucking tastic. Right glute was getting a bit grumpy towards in, but that's my old standby so doesn't worry me. Now, I have to match T in a Thanksgiving eat off. Happy Tgiving - thankful for YOU as the fucking raddest coach evah
376	Friday	11/24/2017	60-75 min easy	75 mins easy (dude my MAF is under 7 now! From 10mins to sub-7 since returning to running is pretty fucking cool)	like a rockstar
377	Saturday	11/25/2017	1 hour easy	easy like Saturday (?) morning	Left peroneal is pretty tight after I had an ankle roll recovery yesterday, but we all know ankles are optional vestiges and mostly unecessary. Dude, I'm feeling good. Running feels easy and happy and wonderful and I love it.
378	Sunday	11/26/2017	14 miles easy/mod on trails	12 miles easy/mod	Overall, feeling really great - stoked to have a stellar week of running!


1	Week	Total Mileage
2	11/27/2016- 12/3/2016	4.5
3	12/4/2016 - 12/11/2016	7.5
4	12/12/2016 - 12/18/2016	12
5	12/19/2016 - 12/25/2016	18
6	12/26/2016 - 1/1/2017	15.3
7	1/2/2017 - 1/8/2017	0
8	1/9/2017 - 1/15/2017	0
9	1/16/2017 - 1/22/2017	0
10	1/23/2017 - 1/29/2017	13.2
11	1/30/2017 - 2/5/2017	11.7
12	2/6/2017 - 2/12/2017	18.7
13	2/13/2017 - 2/19/2017	25.8
14	2/20/2017 - 2/26/2017	28
15	2/27/2017 - 3/5/2017	33.2
16	3/6/2017 - 3/12/2017	29.5
17	3/13/2017 - 3/19/2017	11.5
18	3/20/2017- 3/26/2017	18
19	3/27/2017 - 4/2/2017	31.5
20	4/3/2017 - 4/9/2017	35.5
21	4/10/2017 - 4/16/2017	17.8
22	4/17/2017 - 4/23/2017	42.9
23	4/24/2017 - 4/30/2017	34.4
24	5/1/2017 - 5/7/2017	48.2
25	5/8/2017 - 5/14/2017	46.8
26	5/15/2017 - 5/21/2017	32.1
27	5/22/2017 - 5/28/2017	59.8
28	5/29/2017 - 6/4/2017	31.8
29	6/5/2017 - 6/11/2017	32.2
30	6/12/2017 - 6/18/2017	36.5
31	6/19/2017 - 6/25/2017	51.3
32	6/26/2017 - 7/2/2017	55.5
33	7/3/2017 - 7/9/2017	20.9
34	7/10/2017 - 7/16/2017	42.7
35	7/17/2017 - 7/23/2017	66.6
36	7/24/2017 - 7/30/2017	57
37	7/31/2017 - 8/6/2017	30.5
38	8/7/2017 - 8/13/2017	69.7
39	8/14/2017 - 8/20/2017	10.8
40	8/21/2017 - 8/27/2017	17.4
41	8/28/2017 - 9/3/2017	50.9
42	9/4/2017 - 9/10/2017	35.4
43	9/11/2017 - 9/17/2017	50.9
44	9/18/2017 - 9/24/2017	14.9
45	9/25/2017 - 10/1/2017	33.2
46	10/2/2017 - 10/8/2017	13.5
47	10/9/2017 - 10/15/2017	15.2
48	10/16/2017 - 10/22/2017	33.3
49	10/23/2017 - 10/29/2017	40.3
50	10/30/2017 - 11/5/2017	49.4
51	11/6/2017 - 11/12/2017	50.6
52	11/13/2017 - 11/19/2017	46.8
53	11/20/2017 - 11/26/2017	63.8
54	11/27/2017 - 12/3/2017	18
55	12/4/2017 - 12/10/2017	26.4
56	12/11/2017 - 12/17/2017	56.1
57	12/18/2017 - 12/24/2017	58.5