Bike Trainer Workout

Podiatrist Today

Today I went back to my foot Doctor, I was kind of down because my foot had started hurting again and I was just wanting to run again with no pain.
Perry Julien is my foot doctor and he is probably one of the best there is, I lifted the following from the Atlanta Foot & Ankle Center website, I hope they don’t mind.

For the 1996 Summer Olympic Games Dr. Julien was chosen to coordinate podiatry services in the Olympic Village Polyclinic and to serve as medical administrator for the Olympic Marathons and Racewalks. He is the co-medical director for the Peachtree Road Race and Atlanta Marathon and was also the medical coordinator for the Women’s United Soccer Association (WUSA) and assistant team physician for the Atlanta Beat. He is currently the team podiatrist for the Atlanta Thrashers professional hockey team and the Atlanta Falcons professional football team as well as consulting podiatrist for several Georgia collegiate athletic programs.

Orthotic after adjustment, extra lift on heel

Hope this gel works.

To say the least, I trust his opinion on my foot. He adjusted my orthotics today and gave me a prescription for an anti-inflammatory gel. I have another appointment in about 4 weeks, we will see how it goes.

I told him I wanted to run Peachtree this year and he said that he saw no reason that I couldn’t, which was good news.

Just Keep Moving!

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20 Minutes on Camp Creek Greenway Trail

I have had a couple of good weeks of training, mostly on my bicycle. Just got my new orthotics today and gave them a 20 minute test on the Camp Creek Greenway Trail in Lilburn. May be back at it in a couple of weeks if today was any sign of how my foot is going to handle the new orthotics. Can always hope, but in the mean time I will continue to get in miles on my bike.



Just Keep Moving!

Bike Path to Stone Mountain Park

                 PATH bike trail going into Stone Mountain Park. Part of my 12.8 miler today.

Wish I could ride a bike like this.

A Hill in Spain from chris akrigg on Vimeo.

Success

My new podcast "LostTrailRunner II" is now in iTunes. You can easily subscribe by clicking the subscrible in iTunes link on the right hand side of this blog. You can also go to iTunes and subscribe directly, or if you want you can subscribe using the rss feed on the right hand side of this blog. I hope I haven't confused anyone.

Just Keep Moving!

Podcast Name Change Coming (I hope)

I have submitted this podcast feed to iTunes as "LostTrailRunner II" and am awaiting approval. When that happens I will be deactivating my old feed and this will be it. All of my old "LostTrailRunner" podcasts will still be available at www.losttrailrunner.com.  I will start over with episode 1 on this feed as soon as it gets approved by iTunes.  See you then.  In the meantime why don't you go to iTunes and subscribe to "Ron'sUpdate/LostTrailRunner", my short format podcast.

Just Keep Moving!

LostTrailRunner Episode 66 - Trail run crash, etc

Podcast Show Notes:

A little about my Trail Run crash and subsequent 5K race the following Saturday.

My Chiropractor visit, maybe I have piriformis syndrome as well as sciatica.  Run/Walk forever.

I get permission from "The Wilton Project" to play their music on the podcast.

Song "Diana" by The Wilton Project.

http://www.thewiltonproject.com/

Ran on the Reagan Parkway with my son and daughter the day of the "Run the Reagan" races.  We ran out and back on the Parkway after the start of the 5K race.

Another song "Uphill Battle" by The Wilton Project

My intro and outro music is from DigitalJuice, the intro is "HardWired" and the outro is "ChasingTheSun".

www.digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder.

Just Keep Moving!

New Short Format Podcast

I have started a new short format podcast. My idea is to give more frequent and short updates of what is going on with my running, etc. The new podcast is titled "Ron'sUpdate/LostTrailRunner" and can be subscribe to at Feedburner .  If you prefer to listen to it online and not download it, you can also do that at Feedburner.

By the way I am already up to Episode 15 of the new podcast.

I am continuing my regular monthly longer format podcast titled "LostTrailRunner", you can also listen to or subscribe to this podcast at Feedburner .

There are podcast players in the right column of this blog where you can also listen to either podcast.

Just Keep Moving!

Time to Run

Next up on the race agenda is the WDW Half Marathon in January. I need to get back into my training plan, the last two weeks have been down weeks for me. I guess it is a mini-letdown after the Atlanta 13.1. I just haven't been inspired to go out and train, and the bad thing is the weather is great for running. I have run twice this week for a total of 9.5 miles. I need to think about my motto for this blog "Just Keep Moving" and get back with it this coming week.

Oh! and I forgot to mention I have an 8.5 mile trail race scheduled for next Saturday morning, so I guess it is next and Disney is next, next. 

Just Keep Moving!

New Feed for the Ron's Update Podcast

I had originally added the update into the regular podcast feed, but then realized that it would conflict with the original podcast in "channelrunner". I therefore started a new feed which means a new podcast. So, now there is the "LostTrailRunner" and "Ron'sUpdate/LostTrailRunner". The update podcast is a short 3 to 5 minute podcast of what is happening, whereas the "LostTrailRunner" is my full length ramblings. On the right side of the blog there are RSS buttons for both.

Just Keep Moving!

LostTrailRunner Episode 53 - The Toe

Podcast Show Notes:

Went over to Mountain Park Park to give my injured toe a test run to see if I would be able to compete in the XTERRA Trail Race this weekend.

Did a R1/W1 workout for 2 miles to see how the toe felt.

While I was testing my toe I did my usual rambling on about various things. Hope you enjoy my very easy and slow workout.

I have listed below the links to blogs I mentioned during my rambling.

http://run4fun2.blogspot.com/

http://blog.262quest.com/

Music from DigitalJuice:  "The Path"

Feedback from Samantha and Mike, love getting feedback.

My intro and outro music is from DigitalJuice, the intro is "ChasingTheSun" and the outro is "ComingDown".

Digitaljuice.com

This podcast was recorded using an 8G iPod Nano  with a Giant Squid podcasting microphone.

Don't forget to leave me a voice mail (username 'losttrailrunner') on Skype.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Call in number:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Just Keep Moving!

Changed up my Training

After I finished the ING Half Marathon I changed my training plan to the Furman First Plan for the 10K. I didn't change for any reason, but variety. Just felt like doing something a little different.

The pattern of the Furman First is pretty much the same as the Galloway plan I was using. Three run workouts a week with x-training in between, but the intensity of the Furman plan is more intense.

Since I have started working from 6pm till 2:30am I may have to modify what I am doing.  For now on my off days I have been riding my bike trainer for 1/2 an hour and then walking 2 miles. I believe I will stick with the Furman First, but I may limit my workouts to an hour a day.  Seems like this work schedule I am on I run out of time really quickly.

We will see how it goes and adapt if needed.

Just Keep Moving!

Podcast Episode 40 is now on iTunes

PODCAST SHOW NOTES:

Problems recording the podcast last week, discussion of training for last couple of weeks.

Song:  "Running down hills backwards" by  Graydon Smith

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'

Meet up with my buddy @frothyfroth and have a run talking about bikes and cycling among other thing. One of those rambling talks again.  I am sorry that some of Joe's remarks are not very audible. I'll have to use my dual mic next time.

We also listen to the Park's recording of some history of Stone Mountain.

Podcast is recorded on a Zoom H2 Handy Recorder with a Giant Squid Podcasting Mic.

This May be a Cycling Week

Last week was a rest week and I believe this week is a cycling week. I have my windload trainer set up and have ridden twice this week. The weather has been rainy, semi cold and sometimes windy, so riding indoors has been a good option. The forecast is for a sunny day Wednesday, I may get in a run then.

Ultra Fever

You know, I was doing just fine running my 3 to 5 mile runs and the occasional 15K trail race, but since I have been listening to these podcasts about ultrarunning I am starting to get the itch.

Let me name a few podcasts that started this problem. First there is "Running Stupid" and then "Dirt Dawg's Rambling Diatribe Podcast", even "rundiggerrun" and "Running in the Center of the Universe" have contributed. What is a person to do?

Then I go on Twitter and run into "@bamarunner", "@Dirtdawg50k", "@sarahstanley", "@epicbillbradley", "@oneday100miles", "@OTD_Colonel", etc., etc. What is a person to do?

I have been trying to resist, but every since I started to read "Born to Run" it has gotten worse. Now I have just purchased, "A Step Beyond: A Definitive Guide to Ultrarunning". What is a person to do?

Maybe what I need to do is just go jump on my bicycle and take a long ride, I just can't run that far.

Just Keep Moving!

LostTrailRunner Podcast Episode 29

I just published episode 29 of my podcast to iTunes. A brief list of the contents is below. Hope you listen, enjoy and subscribe.

Ride with me on the way to the Cardiologist.

Song: "Heartshaped Blues" by Maria Daines.

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'"

What I learned at the Cardiologist.

Footnote, my walk at Mountain Park.