Old Man Still running

January 2012

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Location:

Saratoga Springs,UT,

Member Since:

Jan 31, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

2016 Finished 12 100-milers during the year.  86 career 100-mile finishes, 9th in the world.   First person to do 6 consecutive summits of Mount Timpanogos.  Won Crooked Road 24-hour race. Achieved the 5th, 6th, and 8th fastest 100-mile times in the world for runners age 57+ for the year.

2013  First person to bag the six highest Wasatch peaks in one day. First and only person to do a Kings Peak double (highest peak in Utah).  I've now accomplished it four times. 

2010 - Overall first place Across the Years 48-hour run (187 miles), Overall first place Pony Express Traill 100.

2009 - Utah State Grand Masters 5K champion (Road Runners Club of America).  National 100-mile Grand Masters Champion (Road Runners Club of America). USATF 100-mile National Champion for age 50-54.

2006 - Set record of five consecutive Timpanogos Summits ("A record for the criminally insane")  See: http://www.crockettclan.org/blog/?p=42

2007 - Summited 7 Utah 13-ers in one day.  See: http://www.crockettclan.org/blog/?p=14 

Only person to have finished nine different 100-mile races in Utah: Wasatch, Bear, Moab, Pony Express Trail, Buffalo Run, Salt Flats, Bryce, Monument Valley, Capitol Reef.

PRs - all accomplished when over 50 years old

5K - 19:51 - 2010 Run to Walk 5K

10K - 42:04 - 2010 Smile Center

1/2 Marathon: 1:29:13 - 2011 Utah Valley

Marathon - 3:23:43 - 2010 Ogden Marathon

50K - 4:38 - 2010 Across the Years split

50-mile - 8:07 - 2010 Across the Years split

100K - 10:49 - 2010 Across The Years split

12-hours 67.1 miles - 2010 Across The Years split

100-mile 19:40 - 2011 Across the Years split

24-hours 117.8 miles - 2011 Across the Years split

48-hours 187.033 miles - 2010 Across the Years

Long-Term Running Goals:

I would like to keep running ultras into my 60s. 

Personal:

Details at: http://www.crockettclan.org/ultras/ultracrockett.pdf Married with six kids and six grandchildren.  Started running at the age of 46 in 2004.  My first race since Junior High days was a 50K. I skipped the shorter road stuff and went straight to ultramarathons.  I started as a back-of-the packer, but have progressed to a top-10-percent ultra finisher.  Wish I would have started running at a much earlier age.  Have had several articles published in national running magazines.  Check out my running adventure blog at www.crockettclan.org/blog

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
130.00
Hoka Bondi B - New Miles: 69.00Pool Laps Miles: 272.00Mizuno Wave Elixer 6 - White Miles: 21.00Hoka Stinson Miles: 14.00
Total Distance
0.00

Recovery update. Last night was brutal.  My daughter and family including grandson are staying over and keep the heat up high.  During the night my feet got so warm that all the nerves came to life.  The pain was terrible until my wife finally rescuded me with bags of ice.

I'm starting to move around better.   I don't think I have an ITB problem.  The pain in in the same location, but I'm detecting a creaking tendon.  That explains why the pain came and went.   The siezed upper calf muscles are starting to get loose.  My nearly bone-on-bone knee is calming down.  No swelling so I will live to run another day.  I should recover in time to do a little training before Rocky Raccoon 100.

That last 24 miles was the most painful and grueling I have ever done. I would just tell myself to ignore the pain as I was limping slowing, and then start running at 10:00 pace, despite the pain.  It surprised the runners around me who had seen me limping so slowly.  I did it over and over again....mind over matter.  I heard many comments that included, "you are one tough dude."  Maybe tough, but mostly stupid.

I lost about 8 pounds -- a great biggest loser workout.  It will be fun eating whatever I want for a few days.

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Recovery:  All about sleep.  13 hours of sleep during the past 24 hours.  Seems like the body just wants to go in a coma to recover.  When I wake up every couple hours, it feels like I've been hit by a truck.  My appetite is still is still very low...I do forced feeding.

However, things are progressing.  My son-in-law said my speed walking has increased, doubled in speed from the day before. I still look like a 90-year-old man walking around.    But it looks like all the abuse I did to my body, was minor.  Tomorrow will be interesting.  Usually Day 3 the swelling is all down and the pain shoots up.

I'm still surprised I pulled off 175 miles in that heat.  For the Day 3 runners it was even hotter, getting up toward 80 degrees.   What I should have done is go off the track and spend some sessions in the air-conditioned car.  But I was so focused on reaching 200 miles rather than then the win, I knew I just couldn't risk long stops and still reach 200.  I had a sweet 11-mile lead which went away fast because I didn't care what the other runners were doing.  Live and learn.  This sport is great because with every race you learn so many new things.  I learned new things about foot care, race strategy, and time efficiency.

Early goals for 2012.  I would like to run my last Rocky Raccoon and go out in style with a sub-20 hour finish.  Cool weather there is key.   I also am really enjoying the fixed-time race format.  It feeds my competitive spirit, where you see your competition so frequently.  I will go run Northcoast 24-hour, the national championship.   I think I have a shot at a top-10 finish and age group win.  It all depends on who shows up.

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Recovery making more progress.  I'm still sleeping on the couch because after a couple hours of sleep I wake up screaming in bad pain....don't want to bother my wife all night.  But things are getting better.   I could "jog" down the stairs this morning without holding on to the railing although it hurt pretty bad.   I could also walk from my car to my work building at a good pace without much pain.   And, best of all, I have an appetite back.   So I'm close to being human again.   It is amazing how the body recovers and heals.

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Wow, four days without running.  When will this madness stop?  Looking back last year, I didn't run again until January 7.  Looks like same will hold true, although I'll probably start some power walking.  I can almost walk pain-free now.  Energy level is much better now.

I really am obsessive.   I'm already focusing on Rocky Raccoon 100, taking my pace at ATY and trying to figure out how I can map that on to Rocky Raccoon.  Perhaps if I just try to run the same pace for each 20-mile segment, I can bring home the sub-20 prize which would likely win my age group in the huge race.

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Total Distance
4.00

10 more hours of sleep.  Around 7 p.m. I still feel rather exhausted.   I visited Dr. Crockpot (Me and the Internet) and diagnosed my leg problems.  Looks like I have a strained plantaris muscle, a small upper calf muscle, pain behind the knee.  Just takes rest.   On the outside of the knee, also lingering pain, a small tendon. Pain near the location of typical ITB pain, but not the ITB.  Explains why ITB stretches during the race did nothing to help.  This should go away within a week.  Also lower leg pain caused by limping and protecting the other pain.  I think in general, within a week I'll be fine.  Thanks Dr. Crockpot.  BTW, your fees are the best, but you medical facilities reek.

p.m. lunch power walk.  Not bad.   I think I'm about ready to start giving running a try again.  Last year I averaged 10.8 miles per day.   I'm falling behind just a bit.

Comments(4)
Total Distance
8.00

Treadmill....rough at first, painful, but ended out OK, could even run 8:00 pace with little pain.  Encouraging, especially since I could hardly walk at all four days ago.  Energy level was pathetic, but it was good to get the heart rate up a little.

OK, what is on tap for this year?   I've sent a tentative schedule.  Believe it or not, the idea this year is more emphasis on quality rather than quantity.  September is up in the air.  Could be Virgil Crest 100, Bear 100 or Northcoast 24 (fall edition).   Notice the lack of tough mountain 100s this year.  Taking a break from that.

      • Feb - Rocky Raccoon 100 (Texas)
      • Mar - Buffalo Run 100 or Moab 24-hour
      • Apr - Grand Canyon end-to-end Tonto Trail run
      • May - Northcoast 24-hour (Ohio)
      • June - Squaw Peak 50
      • June - Utah Valley Half Marathon
      • July - Laramie 24-hour
      • Aug - End-to-end Skyline Dr Adventure run??
      • Sep - Something 100 miles
      • Oct - Pony Express Trail 100 Adventure run??
      • Across the Years - 24 hour or 72 hour

I could substitute Laramie 24-hour with Black Hills 100 if I could swing a family vacation out there.

That is 6 100s+ and three 100+ adventure runs.

    p.m. power walk on JRP during lunch

Hoka Bondi B - New Miles: 4.00
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Total Distance
10.00

Treadmill.  Progressing.  Leg pain the entire time, but it has decreased down to the usual aching from my nearly bone-on-bone knee.  I know it just needs another week to calm down all the way.  Using it makes it recover faster.

Hoka Bondi B - New Miles: 10.00
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Total Distance
5.00

I hoped that I could get back to normal training today, but still have joint (knee) pain.  The muscles and tendons have healed, but I likely have brusing on the bone/cartiledge.   So, since there wasn't any improvement since Saturday, I'll probably shut down the running for awhile.  Walking is fine, pain free, but the jarring of running still causes enough pain that it heads toward limping.  I'll do walking and probably hit the pool tomorrow morning.   No problem.  I really don't need any more training before Rocky Raccoon.  Just need to maintain and heal up.   I've had this before, usually takes a week or two more.  Rest is good.

Hoka Bondi B - New Miles: 5.00
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Total Distance
8.00

Tested things out again on the treadmill.  Slight improvement, but not a lot.  Pain is still radiating down the tibia bone.  I'm sure the top of the tibia is bruised.  When I run at a steep incline, the pressure points on the joint are different and there is less pain.  The pain isn't terrible, I can block it out, but it doesn't go away until I stop.  No pain walking.  No pain on the stupid elipical.  I guess I use that crazy machine....either that or bore myself to death swimming.

Hoka Bondi B - New Miles: 8.00
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Total Distance
2.00

Discouraging.  Leg pain even when walking today.  Looks like I'll go into my Rocky Raccoon 100 taper now, shut down the running and hit the pool, swimming and pool "running."  I know the drill, haven't had to do this for a couple years.

It is quite possible that my knee is finally bone-on-bone.   Certainly hope it hasn't gotten that bad, but I know eventually it will be.  Still hoping for a minor bone bruise.  I know it isn't bad because there is no swelling, no fluid on the knee, no popping/snapping, just some pain when the femur and tibia jar down together and pain down the side of the tibia, probably tibial stress injury which just takes a couple weeks.  Hopefully not a stress fracture which takes six weeks.

Hoka Bondi B - New Miles: 2.00
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Total Distance
0.00

I hit the pool for the first time in about two years.  Great fun swimming outside in 12 degree temperature.  Thankfully the pool is about 92 degrees...quite hot. 

I swam 1.25 miles.  I was very suprised that it felt so easy.  In the past it would take me a good week of swimming conditioning to push a mile, but no so.  The only limiting factor was a kink in my neck from turning it all the time.  I could have continued on.  Not blazing fast, but I got in done in 60 minutes.   When I started running six years ago, I needed to swim every other days because my legs just couldn't handle running every day, so I swam a lot.  Once I lost weight and was conditioned to run better, I dropped swimming from my workouts.   I now only go to it when injured.  Last time, I worked up to 4-mile swims.   Yes, I can't do anything easy.

So, what about doing an ironman?   I smile when people think an ironman is really tough.  I know that with a couple more weeks of swimming, I could go do an ironman, no problem, finishing pretty well.  No big deal.  Would be saddle sore big-time from the bike, but would get it done.  There really is no comparison doing an ironman and running a 100-miler.  I really have no interest in tris or ironmans.  My love is running.

When I swim, I use sleeves on my knees to keep the knee caps firmly in place.  All the kicking can really loosen up the knees causing problems for runners, making the knee caps track wrong.  The sleeves really help prevent that from happening.   My bad leg feels much better today.  I have detected the the knee is a little loose, probably some fluid.  That should go away in a week or so.

Pool Laps Miles: 40.00
Comments(6)
Total Distance
4.00

In the pool at 5 a.m.  As I arrived, it looked like kids were also coming.   They were surprised to see me that early.  Looks like they were planning on some hanky-panky in the pool or something.  The old guy cramped their style and made them behave.  They only stayed an hour.

Tough workout.  Two-mile swim,  30 minutes pool running (using hand floats, doing a cross-country-ski motion in the deep end), also tough kicking to really work the hamstrings and quads.  Beautiful sunrise from the pool which has a great vantage point and little above the lake.  Went in and did 100 situps and tried using the elipticle and bike.  Those machines are bad for serious runners, they put your feet too far apart, causing an improper angle, like over-pronating, putting pressure on the inner knee.  I just can't stay on them long.   Felt pretty worn out.  The leg is feeling great, very tempted to run, but sticking to the recovery plan.

Gave my Altra Lone Peak shoes to my son.  No offence, but I've concluded they are very poor shoes for long distance on trails.  I'd never run in them for an ultra.  Perhaps if I was 140 pounds, but the foot protection is just bad. They are a stress fracture waiting to happen.  I do like the zero drop.  They just need a good foot plate in them and a little more cushioning.    As my son starts running, I'm hoping they can teach my son some good form, and toughen up his feet without injuring him.  With only 4-8 mile runs he should be fine.  I'll monitor it.  He ran about 25 miles this week and just complains of some hip soreness which is just typical soreness from increasing miles.  On the bright side, they are very cool looking shoes, and great toe-box space, and didn't seem to have blister problems.  I think they are a pretty great marketing idea, can really be successful for those who are caught up in the minimalist craze.  But for long distances on trails, protective shoes will result in much faster times and fewer injuries.  For those who love these shoes, just be careful.

p.m. Walk with the dog. Leg ached pretty bad by the end. Oh well, have patience. It has only been two weeks since the damage. It isn't terrible, sometimes just feels like taper pains, but they are always in the same place. The good news is that the pain is not in the joint area where my knee got scraped out by the doctor in 03. But the pain radiates down the bone. Its almost been nine years since that injury.

Pool Laps Miles: 64.00
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Total Distance
2.00

Swam a 5K in the pool as the storm blew in.  Long and boring, but got it done.  Not bad for only my third day swimming. Video fun at: http://www.facebook.com/photo.php?v=10151157493955694

Afterwards, did 100 situps and tried two miles on the treadmill.   Leg only felt slightly better.  Oh well.

Mizuno Wave Elixer 6 - White Miles: 2.00Pool Laps Miles: 100.00
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Total Distance
1.00

Slept in.  The pool is taking its toll on my skin, despite skin protection products.  So gave it a rest this morning.   I think the leg is improving.  It is time to start using it more.   When I do hard heel strikes, I can still feel the pain, but I think there is improvement.   By the end of the week if there isn't much more, I'll probably at least go in for an x-ray to check for a stress fracture.   I think one problem I have is a chronic shin split, an issoated area of tenderness on the bone (not in the muscle)....but it could have developed into a stress fracture.

Comments(2)
Total Distance
6.00

Progress.  Careful and slow treadmill, working up to 10:00 pace near the end.  At times I wasn't even thinking about the pain.  That is progress.  I think the leg is on the mend.  The pains would shift from one place to another, some feeling like taper pains.   At this point it feels like getting back into it will help recover faster.  It is pretty obvious the leg got hammered pretty bad those last 30 miles of ATY.  (I could hardly walk at all for two days).  18 days have passed since doing that damage.  Now some atrophy has set in, the knee, upper calf, and lower hamstring feel a little weak, and pains appear as they are used but seems like it fades.  Also there is brusing in the joint, but that seems to be getting batter. I'll keep doing careful walks and runs for awhile.

Mizuno Wave Elixer 6 - White Miles: 6.00
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Total Distance
6.00

Treadmill. A little rough today, but I can expect ups and downs.  I'm still hoping for that day that once I warm up for a few miles, the pain disappears.   I was able to test things out for a little while at 8:00 pace.  After holding it there for awhile the pain does go down.   It isn't terrible, just always there.  Similar pain points felt in the last 10 miles of ATY.

I looked back in my blog and see that the last time I hammered my knee pretty bad was Thanksgiving weekend 2009 from a long Grand Canyon run.   I see that it took seven weeks for the knee to calm down and the pain to go away.  A couple weeks later I did run my best Rocky Raccoon.  The rest probably helped.    The first five weeks I only ran 125 miles.  In the 7th week I was able to do 20-mile runs.

Well, the difference now is that I only have a total of five weeks to recover, just 16 more days.  I'm still hoping I will.  Last time the pain was centralized in the joint area that is low in cartilege.  This time the pain is more diverse, going down the Tibia bone.  Can't figure it out.  The knee cap is also a little loose, so it doesn't track exactly right, causing other pains.  I know those won't last once the knee tightens up more.

Unless there is a setback, I still plan to run Rocky.  Sometimes with this crazy knee after running 10-15 miles, everything calms down, perhaps due to a little swelling protection.  So, I can always hope for that.

Mizuno Wave Elixer 6 - White Miles: 6.00
Comments(6)
Total Distance
9.00

Not good.  Tired of thinking and writing about it.  Don't need pity.  Tomorrow is another day.

Well, I learned a little to late.  I took a close look at the shoes I used for the last 24 miles of ATY.  My old Hoka Mafates with 700+ miles.   The right shoe was badly collapsed in because I have over-pronate problems with that foot.  So, for those 24 miles I had no support and was probably over-pronating like crazy on the leg, putting pressure on the inside of my knee.  The inside is what was operated on 2003, close to bone-on-bone.  It probalby also put pressure on the tibia wrong.  I broke one of my rules about running in worn our shoes.  Live and learn, a little too late.  I inspected my current shoes and they are fine.  My Stinson Hokas with 600+ are also shot the same way, but I noticed that and didn't bring them.  I haven't run in them since September.  My La Sportivas would break down like that in only 250 miles.  At least Hokas last for 500+.

Mizuno Wave Elixer 6 - White Miles: 7.00
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Total Distance
22.00

Treadmill. Much better.  Early slow miles were rough.  Finally decided to just go for it, 8:30-7:30 pace. Even did some at 6:00 pace. Discovered that the pain went way down because I pronate better at that speed and do more mid-foot stricking, less pressure on the inside of the leg.  I also built up under the insole a little more to force the foot to tilt a little more to the outside.  All helped.  I also ran with Hokas this morning.   The pain was always there, but at times at 7:30 pace there was very little.  After 10 miles I was finally warmed up and even started to enjoy it a little.  I have a very high pain threshold, so I don't really know how painful it really is.  Maybe others would go grab some crutches, I don't know.   But it seems like the pain level is similar to typical pain during a 100 starting about mile 30.   I can deal with it, but it doesn't make training very enjoyable.

So, the strategy is simple.  I just need to run RR100 at 7:30 pace the entire time.  No problem.

After the run I was fine.  No swelling, not much pain.  I can just tell the various leg muscles have been hammered from ATY and the layoff.   They need work.  Funny how the left leg is just fine, wanting to run fast and long.

p.m. two more, too painful.  Went and swam 1/2 mile in the pool and did kicks.

Hoka Bondi B - New Miles: 22.00
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Total Distance
2.00

Tapering for RR100, which is funny because I've hardly run at all this month.  Let's see if I can heal some more.  I'll still work the muscles but give the knee joint and tibia a rest.  Looks like this will be my lowest mileage month since 2004.  But considering the pool and other crosstraining, it probalby will be similar in effort to a 200-mile month which should be about right.  I've proved to myself that I can get through RR100 and at least go under 24 hours.   At this point rest is better than training.

Attention turning to Rocky Raccoon 100.  This will be my 5th year there and the quest is for the 500-mile jacket.  Last year I had my best race going but fell apart during that last 20-mile loop, too much walking and long aid-station stops.  I was under-dressed and got cold.  Here is my scatter chart for the loop times.   Last year's 6-hour last loop was pathetic.  Can't do that again.   2005 was my very first 100-mile finish.

For a 20-hour finish, a good strategy for loop times is:  3:00, 3:30, 4:00, 4:30, 5:00.   I was close to that last year except for the last loop.

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Total Distance
2.00

I may finally be turning the corner.  Last evening I noticed that the pain was significantly down in my leg.  Same thing this morning.   I'll stay the course and just work the muscles. For the last few days been using compression with an ace bandage around the bone.  Seems to be helping.  The pain point on the bone is nearly gone.  Now suspecting some sort of shin splint.  That would be good news.  But the main thing is the nearly bone-on-bone joint pain.  Seems to be calming down.

Pool workout, resistance training for quads, hamstrings.  Toe lifts for calves.  1/2 mile swim for cardio and upper body.  Situps for core.

Pool Laps Miles: 16.00
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Total Distance
1.00

Tough pool workout, Swam a mile and then hard pool running and kicking.

I still feel pain with every step, but it is less.   I don't have to wrap the leg anymore, but each step I feel pain shooting down the bone.  I'm guessing this just is taking about 8 weeks to really heal up.   Oh well.  No swelling, no unusual popping, so I think the structure is still fine.

I'm tempted to run again to test things out, but I'll stick with the plan until at least Saturday.  I am working the legs pretty hard.  Also doing lunges, toe lifts, leg lifts, etc.  Just not jamming the knee down on the tibia.

Thinking about buying some trekking poles for RR100.  I used them in my first four ultras, back in 2004.  I finally ditched them in 2005 RR100.  They really helped keep weight off the knee. I got pretty good at using them.  Downside is I'd have to wear a waist pack or cammelback.  I haven't worn either in a race for at least a couple years.  I don't like wearing them, they slow me down.

My Rocky pace for my four times there.  A little more detail last year for the first 60 miles because I had my Garmin going.  Right now long-range forecast calls for 60% chance of showers.  My kind of weather if I get the right shoes, can't wear Bondi B's in that kind of weather.

Pool Laps Miles: 32.00
Comments(7)
Total Distance
7.00

I just could not face doing the pool again this morming, so when I got up I went to run the treadmill instead.  The first three miles were a painful limp run, no improvement seen at all.  Bummer.

But, after five miles, things calmed down.  The joint does seem better, but I still have a sharp pain on the Tibia.  It could just be some nerves that binding together.  If I really want to find out I'll get an X-ray.   Funny thing is, once my foot started to cramp up a little, all the pain shifted from the leg to the foot.  Very strange.  This all might be in my head.   I figure what I might do at Rocky is have Mike Place wind up and punch me in the face.  That way I'll have something that hurts more and my leg won't hurt.

My mile six, I was feeling pretty good.

So, I'm sick of resting since that isn't working.  Time to get running again.  Usually with increase blood flow, things heal faster.  I'll go get some trekking poles and get some practice with those.  Time to get off the treadmill and hit the trails.

I finally found an exact description of the tibia pain I'm feeling:  http://www.physiobob.com/forum/patient-corner-questions-answers/9115-pain-upper-tibia.html

So, if this is just a muscle insertion point, by mile 10, I shouldn't feel anything there.  I've felt pain in the past there while tapering and it always goes away in two days.  But this time it is staying.

Hoka Bondi B - New Miles: 7.00
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Total Distance
12.00

I did more harm than good today.  Leg felt OK after seven miles and running fast, but all days has ached. My hope that I could just start running and everything would tighten up and get better isn't working. Oh well. I suspect next month I'll go through the MRI routine. It usually takes 2-3 weeks to get in.  I can hear my Orthopedic surgeon now, "You have done what since I fixed your knee in 2003?" "Uhhh...I ran nearly 23,000 miles....is that bad?"  "Didn't I tell you to give up running?" "I thought you said give up biking, I did."

I'll run RR100, or at least start it.  If the knee starts swelling up or hurts too bad, I'll stop and enjoy cheering on friends.  So far there hasn't been any swelling.   I'll shut down the running again after tomorrow.   Tomorrow, I'll get in some practice with trekking poles and I should have new shoes to run in.

Hoka Bondi B - New Miles: 10.00
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Total Distance
15.00

Bought some trekking poles.  Tried them out this morning.  In 2004 I used them as I was starting out with ultrarunning.  I had a lot of experience with them, but I haven't used them since early 2005.  I've forgotten how helpful they are on climbs, wow!   They also did help keep weight off my leg.   But, running with them at a pace faster than 10:00 is annoying.  Not worth it.  What I'll probably do is start our without them.  Once I slow to about 12:00 pace, if needed, can run with one pole.   If I slow to a walking pace, two poles are nice to keep up the pace.

A run/hike I would like to do is go the entire length of Lake Mountain, north to south on the ridges.   This morning, I climbed up the ridge from the north for the first couple miles until the top of Lot Canyon.  This is a nice big climb, but not too steep.  Most of it is in a burned area from a fire a few years ago so it is a pretty easy bushwack.   After Lott Canyon would be the most difficult part of the north/south journey.  No trail, just much steeper bushwacks for a couple more miles before finally meeting up with the ridge roads.  I would save that for another day.   Having a few inches of snow makes the traveling easier and softer.  

The sunrise was spectacular above the fog below.   It was just so nice to be out again, away from the treadmill.  Perhaps I can't run fast now, but I can still hike.   I ran down, did a loop and returned home, feeling like a cripple.  I got some good experience with the poles.

My new Stinson Hokas helped my leg but were a bother becuase of all the Hoka models, these have the worst support against over-pronation. At times my left heel would turn inside badly.   Once I returned home, I went to work on it and built up the shoe under the insole with tape.  I'm suspecting that shoe may be a little defective, but I think solved the problem.  I went out for several one-mile test runs.   The leg felt pretty good on those short runs.

Hoka Bondi B - New Miles: 1.00Hoka Stinson Miles: 14.00
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1.00

Race week.  Rested this morning.  Lower back was feeling sore from the cross-training, so I gave it a break.  Leg seems the same.   Weather forecast looks perfect.   High of 58 and low of 38.  (It will get colder near the dam).  Should be about the same as last year although last year it was below freezing at the start with frost on all the bridges.

Comments(3)
Total Distance
3.00

Pool workout in the morning.  Walk during lunch.  The leg is about the same.  

130 miles this month.  Lowest month in 25 months, the last time I hammered that leg.

Pool Laps Miles: 20.00
Comments(3)
Total Distance
130.00
Hoka Bondi B - New Miles: 69.00Pool Laps Miles: 272.00Mizuno Wave Elixer 6 - White Miles: 21.00Hoka Stinson Miles: 14.00
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