The day after a DNF...

Ankle report

It was a bit stiff getting out of bed this morning
There doesn't look to be any worse swelling.  I've kept off of it as much as I could today, with only going to the grocery and doing laundry today as chores.

In-between times, I've been doing plenty of RICE to try and help the healing process.

My friends come to my aide

Many of my friends AND running friends (many of whom are now on both lists) have reached out today to let me know that on race day, things like this happen.  It just so happens that yesterday was my day to have it happen to me.

Yes, it's disappointing.  I'll get over it, just not right this second.

I haven't opened up my training plan yet.  I'll have to do that soon, so I can see what I can adjust in order to make the rest of my training time realistic.

Thanks to each of you that have offered advice and help in these past 2 days.

Deep dive into yesterdays numbers...

Time	Distance	Split time	Split distance	Split pace	Pace chg. last	Pace vs avg.	Elev. chg.
3:23	0.25	3:23	0.25	13:35		-2:23.28	60
6:46	0.5	3:22	0.25	13:30	-0:05.06	-2:28.34	-53
10:20	0.75	3:33	0.25	14:16	+0:45.61	-1:42.73	-22
14:07	1	3:47	0.25	15:10	+0:54.38	-0:48.36	7
18:11	1.25	4:03	0.25	16:15	+1:04.91	+0:16.55	-3
22:20	1.5	4:08	0.25	16:35	+0:20.21	+0:36.76	1
26:27:00	1.75	4:06	0.25	16:28	-0:07.69	+0:29.07	10
30:48:00	2	4:20	0.25	17:24	+0:56.09	+1:25.16	-4
35:28:00	2.22	4:39	0.22	21:12	+3:47.75	+5:12.91	-5

I use a program called SportTracks.  It has all sorts of goodies that it translates from my GPS watch.  I have a much better view of what happened yesterday from looking at the details that this program brings out from the data.

Right at 0.40 miles, there the tracking shows that looks to be the spot I paused at.  That would have been right after I hit the manhole cover.  Amazing thing about today's technology, I can zoom in with the satellite image and can see all the manhole covers in that small stretch of Meridian, around an intersecting street called Pearl.

We were still packed up tightly at this point.  This is another thing the Monumental Marathon committee needs to take a look at.  Wave starts.  

I'm GLAD to hear that the Indy 500 Mini Marathon will begin to use wave starts beginning in 2014, which I'm signed up for!

Just possibly, if it hadn't been so packed, maybe I would have seen the manhole early enough to avoid it.  I'm just glad that when I did stumble on this, that the guy behind me didn't go down with me.

30-Day Plank Challenge

Many of my W.i.S.H./Hakuna Matata running teammates are starting/started up on a 30-Day plank challenge.  I'm going to go with a slightly different plan than they're going with.  I have linked the Active.com version of this in the title of this section, if you wish to check it out.

This one has you do a regular plank and a side plank, broken down into 4 levels.  The 4th level of each has you progress through the later 2 levels of the static form.

Regular Plank Tiers

Level 1: Static Knee Forearm Plank
Level 2: Static Forearm Plank
Level 3: Static Single-Leg Forearm Plank
Level 4: Dynamic Elbow to Wrist Plank

Side Plank Tiers

Level 1: Static Knee Side Forearm Plank
Level 2: Static Low Side Forearm Plank
Level 3: Static Single-Leg Side Forearm Plank
Level 4: Dynamic Side Forearm Plank With Hip Dip

I've never done planks like this before.  I've only really halfheartedly done a few.  I REALLY need to work on my core, so might as well start with this!

Over the past couple of years, I've gotten my legs in really good shape, but the rest of me not so much.  It's way past time that I really start attending to that, so I CAN improve my running ability.

I really need to join a gym and begin upper body strength training in earnest.  

Hard-line goal

Weight goal: When I stand in my corral in January, I want to will be at 239 pounds (or lighter).

If any of the guys at work are reading this, this means that I'm only allowing myself to go out to lunch one day a week.  I'm also going to only go to one of the places in which I have found that I can have my lunch near my 400 calorie goal for my meal.  This has been my most uncontrolled meal that I have been having.


Thanks for Reading!  Regards,
~Kipp

Going THE distance in 2014! Walt Disney World 1/2 Marathon January 7, 2012-  FINISHED 3:48:49 January 12, 2013-  FINISHED 4:00:29 Indianapolis Monumental 1/2 Marathon November 3, 2012-  FINISHED 3:37:29 Cincinnati Flying Pig 1/2 Marathon May 5, 2012-  FINISHED - 3:32:27 PR