Had time to hit my gym at work today. Their most intense class happens on Wednesdays. After several good, hard days, an intense class was not really ideal but what the heck, I figured I would go for it and see how baldy I would die. Hung on, fell a bit behind on the strength stuff but then would catch up on the stair running which felt like recovery. Again the toes did not too bad.
Hmmm... I didn't believe in glucosamine / chondroiton / MSM for joint pain but was taking it anyway just in case because it seemed harmless. After reading enough studies that say there isn't clear evidence that it works, I was thinking of quitting it. Then I ended up being off of it for about a week or two and my toe started aching more. I figured this was just the cortisone shot from a month ago wearing off. I restarted the G/C/MSM and the toes are doing better lately. Possibly just a coincidence but I'll keep an eye on it.
Saw Slice for another round of treatment. The treatment on Thursday made a big difference so it felt like another visit could take it even further. More IMS and stretching, hitting the left side again and also hitting the right side this time.
Biking1:09:00  8.0 km (8:38 / km) +370m7:00 / km shoes: Salomon Sense Propulse
My schedule allowed me to catch a Canmore Trail Culture run for the first time in a long time. Fun to see a lot of good Canmore friends all in the same place. I wanted to push myself so I decided to see if I could hang on to the tail of the fast group. Credit to Slice's Physio, I was feeling good enough to be up near the front of the fast group. A tough run, we kept ascending the trail on the far left that heads way up above the Horseshoe trails for about 20 minutes and reaches the very high traverse with great views of Canmore and the valley. A narrow traverse trail that is slightly off-camber...not so fun in the Propulse ... Thank goodness I didn't wear the Hokas I was thinking of. I thought all of the hard running up the steep incline would really bug my toes but they did well and weren't very sore after or the next morning. Started getting a little tired toward the end. A great workout. A beautiful warm night.
Distance and time are estimated. Our road racing friend Jenn rented a bike and tried mountain biking for the first time. Carbon planned a green loop to start but we cut that short when Jenn was doing great and rode blue for the rest of the day. Rode Odyssey, Blue Coal Chutes, I went down the steepest lower black coal chute again. A great time had by all, weather was awesome, a fun crew. Carbon, Jenn, Jason, Devin, Jenna and Cailee. Then lounged under a tree on the grass for a while.
Biking (Mountain) 1:00:00  12.0 km (5:00 / km)
Again the distance and time are estimated. Went for another loop. Up onto EKG East and rode most of EKG, continuing right on EKG instead of dropping down the blue coal chutes. We don't ride this part of EKG as often so it was fun to see some less familiar trail. Then lighting up the speed as Jason and I ripped through the last section of Orchid which is fast and flowy, my pedal snagged a little stump at the bottom of the pedal stroke, and launched me in a full superman. Fortunately I didn't meet any obstacles and had a fairly harmless slide on my side in the dirt.
15.8 Right mediotarsal ached a little during yesterday's ride and after. Not as bad this morning.
Running2:00:00 16.0 km (7:30 / km) +250m6:57 / km shoes: Salomon Sense Propulse
Lake Minnewanka trail with Lyen, Alice, Maude, Carbon, Kim and Bruce (he biked). It was already getting busy when we arrived. Those darn free park passes. Beautiful day, clear skies, perfect temperature. Several picnickers by the lake. The crowds thinned just a couple km down the trail, as it usually does. Ran 8km to the bridge just before Aylmer junction. Turned around and then Lyen's training plan called for a fast finish so we went a little faster on the way back and then really picked it up for the last km. A fun crew and a chocolate milk tailgate party at the end. When we came back to the parking lot, the lot was full and visitors were being turned away.
Left foot felt fine during the run. Right foot (mediotarsal) ached most of the time.