Time trial

Did a time trial this morning. Don't think I've ever done one in the past. Didn't really care to do one this time, but what the hell. Figured it would be a good check of the work in the last 6 weeks. Big plus would be someone to chase after. I had two rabbits in front to chase. The first youngster, no way in hell I could keep up with him. But, BQ2 damn sure thought I'd be able to hang with him, maybe even beat him.

It wasn't even close. I'd driven in on the road we would be doing the mile and a half time trail. Thought I'd be smart and pick out some land marks to break the distance up in to equal segments. My plan was to try and stay on his shoulder. That didn't last 20 yards. Next plan was to keep a manageable gap to try and close on the back stretch. That was an even bigger pipe dream. Ended up with a 9:57 for the distance and about 50 seconds behind BQ2. It wasn't even a race. Shit, I've run faster tempo runs than that. It equates out to a 47 VDOT. The same *&^%$ number I started with 6 weeks ago.

Thought I'd pretty much laid everything out there. Even wore the heart rate monitor to see what would happen. Strangely the numbers are almost exactly the same as the 5 mile worth of T pace work from last week. That was at an average pace of 7:12. Old age is taking its toll. Oh, I did decide short distances suck. I'm a marathon guy.

Karma

She's a bitch or he's a bastard.

Looking through my log, 'cause that's what wannabe runners do. Entry below from 5 days before breaking my foot.

"still cold, still spitting rain. big group. supposed to be 3 miles at 5k pace plus a minute. fuck that. time for some marathon specific stuff. target 6:52 for the 3 miles. close enough, for the first attempt. finally a decent workout. hell, it took long enough. 14-15 weeks out. lots of time to build. plus did 4 x 30 second hill repeats off the hill on the square."
 

Mile 4

6:53

Mile 5

6:51

Mile 6

6:53

Didn't need my Garmin. Just went by effort, didn't look at the watch, until I downloaded it. Didn't need a heart rate monitor. Great to run with the group. Everyone doing their own thing. Some leading, some chasing.

I miss it.

Progress

Making progress in the return this go around. Not as quickly as I'd like, but can't get greedy. This week I ran 44 miles total in six days. Only one day off and no bike. Only one weight workout.

Made it back out to the trails at Percy Warner Park to run the red and white trails. It was the best effort to date. Cooler weather made a tremendous difference.

Minute on and a minute recovery workout showed my speed still needs lots of improvement.

Progression run this morning went ok, little warmer than last week. Planned on running 30 minutes easy (8:30 pace), 30 minutes moderate effort (8:00 pace) and 30 minutes harder effort (7:30 pace). Wore the heart rate monitor and planned on around 140, 150 and 160 bpm for each segment. Didn't quite work out to plan. The first 30 minutes were way to easy, didn't hit 140 until almost the last mile. It was a slower effort than a ultra slog pace; 10:00, 9:31 and 8:45.

Next segment went better. Ran about 152 bpm for the entire 30 minutes and felt really comfortable. Had the Garmin display set to only show heart rate and distance. I didn't want to know the pace until I downloaded. 7:42, 7:36, 7:47 and 7:49. Little quicker than I wanted but it was on the greenway, nice and flat.

Last segment just couldn't seem to get the legs to turn over. Only able to get the heart rate above 160 on the rises. Mostly it was stuck around 158 bpm and felt almost like a tempo effort. Happy with the results. 7:20, 7:32, 7:25 and 7:34. Total of 12 miles on the morning.

Tough thing about marathon training is balancing all of the workouts with everything else. I'd like to get one trail run, one speed session and one long run in each week. I'd also like to run with the guys at least once a week. This past week worked out really well. Did end up running solo for the progression run, only because I didn't want to run the hills with the guys or go back out to PWP. Next week I'll have to try meet the guys for at least one run.

So it begins

I'll call this mornings workout an AT run. It's based off the McMillan plan where the first phase has some up tempo runs that are run at half marathon pace. Not having run a half marathon in some time, I based it on my heart rate for the last time I ran these workouts, 160 bpm. Pulled a distance of 2 miles out of thin air, mostly because it was a third of the total distance I planned on running. Seems like the first workout of this plan is 20 minutes. Close enough for starting out.

Thought it was cooler this morning when I started. The 68 degrees according to the thermometer on the deck felt cooler. At least until I started to crank up the pace to get to 160 bpm, then it felt really warm and muggy. The first mile came in at 7:28. I had the Garmin set so all I was looking at was heart rate. Felt like stopping, but continued on until it beeped to let me know the second fast mile was done. Heart rate rose to 164 for that one and the pace had slowed to 7:40. Yikes, lots of work to be done. Probably would have been discouraged seeing those paces as they were being run.

I've been at this place before. Patience is the key. The paces will drop. Just can't get to gungho and try to accelerate the program. That would just lead to injury. Probably best to wait another week or two before I try and run with the herd. Still trying to get in some bike rides, but missed some because of all of the rain.

Reminded again this morning why I don't like riding my bike on the shoulder of the road on Thompson Lane. Someone dropped a box of nails for a nail gun, over a hundred nails. I've flatted twice in the last month, need to buy some new tires and tubes.

Scored a comp entry for the Murfreesboro Half Marathon. (Thanks to BQ1 and SS) I really like this race. I've run it twice, never to my potential. It's going to be the A race this fall. It's just about the ideal size at around 2,500. It's a fast course and its the hometown race. The Tate's have done a bang up job since the start. Really hate last years race was marred by the police blocking the wrong turn.Plenty of time to get into shape.

Registered for the lottery for the Harpeth Hills Flying Monkey Marathon on day one. Last year it sold out in 4 hours. That's quicker than Boston. Glad Trent has decided to keep it small. The weighted lottery is really the only fair thing to allow those who have run it before and the newbies to have a shot at running. Awesome that he also considers military service as part of the weighting. Can't give those folks enough credit. I'd still really like to run 3:30.

these are days

Finally a decent run. Nice easy 4 miles this morning. Left the house right at dawn. Not a cloud in the sky, little wind and temperatures in the 40's. These are the kind of days that make me want to run forever. This morning I felt like running fast, but held back and just ran steady. Still just the second week of recovery. No need for speed, yet.

another rainy day

How about those abs?

Sure like to have abs like that when I'm 56 years old.

Looks like another rainy day. May set a record for the wettest month in 10 years or something. Even got rained on yesterday morning on the bike. Hate riding the bike in the rain. Radar showed the one little rain shower had moved out. Go figure.

Off schedule on speed workouts this week. Last night was the first speed workout of the week. EB and I did 16 x one minute at 3k pace with one minute recovery. Great workout. It was definitely hot and humid. Friday morning is the next scheduled speed workout, 40 minutes at adjusted tempo pace. I'll have to do that one alone. The guys did their tempo workout this morning.

Pet peeves. Nails and other sharp objects on the road. This mornings run was littered with sh*t on the road. First, right in our subdivision where they had just re roofed a house, a pile of staples. Then on the roadway, I picked up 2 handfuls of 16 penny nails from about the same spot on either side of the road. Jeez. I've gotten my fair share of flats on my bike from that crap.

99 days

Longest running streak ever, I'm on day 99.(only running streak) This morning was tough getting out of bed at 3:30 am to meet the guys for a run a 4:30 am. Seems like everyone has a different goal for the summer, so lots of different training programs. Though I think at least 3 or 4 of us will be racing at Moon Pie.

Still doing speed work to get ready for Moon Pie. Last night was 2 x 3 miles at tempo pace with EB. (that's what made it so tough to get out of bed after 5 hours of sleep) Pretty hot and humid for the first repeat and then rain for the next repeat. Times came in about where we wanted them. We started each repeat a touch slow and then sped up with each mile.

It's been almost 3 weeks since the marathon and my endurance seems to have disappeared. The tempo pace is coming easy enough. Tried to do a 13 mile long run in the hills on sunday but the last 3 miles were tough with the heat. Probably should have taken some water.

Still following the Giro on Velonews. Lance is getting stronger and Levi has slid back in the general classification. Next 5 days will be grueling mountain stages. Sure wish it was on TV. I'll have to watch some of the highlights on Universal Sports. Looks like even Lance is doing the compression socks for recovery.

8 weeks out

Starting to feel pretty strong. True test this weekend at the Tom King half marathon. We did a 5 mile tempo run this morning. Planned pace was 6:45-6:50. First mile came in at 6:38, then 6:40 and then a couple of 6:44's. We started the same time as the fast guys, but were only able to see them through the first mile and a half, maybe. S. really helped to keep me going on mile 3 when I seem to always want to relax to much. Somehow, I took a turn to early back into the subdivision on the final mile, and we kept hitting dead ends, which killed our pace. I stopped a 3rd of mile into mile 5. Even forgot to hit the lap or stop button on the Garmin.

Sunday's long run went really well. S. pulled me through the first 11 miles and then I finished up the final 10.5 miles on my own. Wind finally got to me on the last 4 miles home. I wanted to push in at marathon pace, but could only muster around a 8:00 pace. I even ended up walking home the final quarter mile, when the Garmin hit 21.5 miles. The wind just wore me out. Plenty of energy throughout the run. Took a powergel at 8, 14 and 16 miles and Succeed caps at one hour and then every 45 minutes.

Yesterday's picture is a reference to the 5.56 sticker I saw on the back of a pickup truck. I couldn't figure out what it meant, maybe a real short tri? Ends up that's the standard size of the Nato round used by the military. The M16 used that round, so I knew it sounded familiar, but didn't realize what it was until I googled it. Read a great blog post regarding a 5k marathon and a reference to the 26.2 sticker. I use to have one on the back of my car, but it finally peeled off. It's been replaced by the flying monkey sticker.

windless wednesday

Wednesday morning and time for another tempo workout, but lo and behold the wind was almost non-existent. Holy &^%$# batman, could it be, a tempo workout without a 15 mph wind blowing in my face. It was cold, 18 degrees. The cold never was a factor. Did the duct tape trick on my shoes, but it only stayed for the first few miles. Didn't really need it after that, the pace was enough to keep everything else warm.

This mornings effort was 45 minutes at tempo pace. The pace came in better than last week and a more even effort, but still not as quick as it should be. I'll take it. The speed will come later.

Need to find out when "Legend of the Seeker" is scheduled to run again. I've watched about 4 episodes. Great show. It was shot in high definition in New Zealand. It's science fiction/fantasy with lots of action, little love interest and beef cake for everyone. Take the lead, the seeker, the last episode I watched had him hanging by his wrists and bare chested. You could count every muscle in his abs and chest. For the guys, the dominatrix wasn't to hard on the eyes either. Didn't hurt she was clad in leather.

against the wind

we were running, against the wind. Well I was anyway. Didn't run with the fast guys today. Did my own 25 minute tempo run. Nice and warm again today, but lots of wind. 54 degrees with winds from 19 mph, gusting to 29 mph. Sure felt like a brick wall when I turned into the wind after my 2 mile warmup and started the tempo work. That part of the route goes out 1.5 miles, I turned around at 1 mile after talking myself out of not even doing the tempo workout. Glad I stuck with it. First mile adjusted for the wind was about where it needed to be. The second mile with the wind at my back was right on. Turning home, the wind was at my side for another mile which came in a little quick. Ended up with about 3.7 miles of tempo work for the 25 minutes.

Wore the heart the monitor for this workout. Tried to keep the heart rate at 164 bpm, ending up averaging 166. That's about 1 tick below where I was running tempo workouts at the first of the year. Don't have near the endurance, though.

Did another weight workout this morning. I've really slacked off on the weights in the last month. My back has been sore the last couple of days. I think its because of the lack of weight training. I'd always been under the impression the running helped my back. I guess the cross training with the weights is equally important. All about strengthening the core. Also started to do some different variations of the wall stretch for my calves. They've started to tighten up on me again.

Really need to buy another pair of shoes. I'm not as happy with this second pair of Asics Gel Cumulus. This pair seems to have a wider toe box and tighter heel cup. That may be what has been aggravating my achilles.

recovery

Could see the importance of recovery in this mornings tempo workout. Last weeks tempo effort the day after 8 miles at real marathon pace wasn't an adequate recovery run. Yesterday's easy 5 miles didn't take anything out of this mornings tempo workout. Average pace was 6 seconds quicker per mile and perceived effort was "comfortably hard" versus "feels like a 5k" last week. Speedy and PS, pulled me through the workout this morning. Almost the exact same course as last week, rolling hills, but nothing compared with the hills of PWP.

First run with PS, he's training for Rocket City. He's about the same level of runner as Speedy and FM2. I just chase after these guys and try to keep them in sight. Be good to get someone else to run with us during the week.

recovery

Didn't really do a recovery run last night. Supposed to run 8 miles easy with EB, but she pulled me the entire way, right around marathon pace. Not a tough workout, able to talk the entire time, instead of just during the warmup or cooldown like usual. Paid for it 10.5 hours later this morning on my tempo run with Speedy and FM2.

Decided ahead of time to do 2 miles warmup before the 6 miles of tempo work. Really nice to be able to talk for the first 2 miles, instead of breathing like a old locomotive. Hadn't seen FM2 in quite awhile, so had some catching up to do. Between the two of them it was decided I'm pretty much a big *(family blog). I'm ok with that. I do train hard, but just not at the same level as those two.

Tempo workout was difficult this morning. First mile wasn't bad, but the second mile up and down Compton was tough. The pace wasn't the issue, but the oncoming traffic and the shoulder of the road. Lots of cars for 4:30 in the morning. Never could get a good rhythm going. Slowest mile of the six. Better once we got off that road into the sub-division. Lots of small climbs on this route. Should have stopped for a nature break, but didn't. Gutted out the tempo work with a average pace of 6:50. Not bad, but 5-10 seconds from where I wanted. It was about all I could muster this morning.

Felt really odd when I got home. Body was itchy all over and had hives on my legs and arms. Kinda strange, I've had some kind of rosacea on my chest before, after a workout. Felt really light headed and lips were numb as well. Felt 100% better once I ate a little bit of breakfast. Usually only get that kind of feeling when I'm dehydrated.

it's over

Watched the debate last night. Didn't change my mind on my vote. Which isn't a vote for the candidate but a vote against the other candidate. The commentators following the debate summed it up pretty well. Obama showed he is presidential, McCain is just a bitter old man. He didn't use Palin to her full potential and she's costing him votes now. Hopefully we only get 4 years worth of Obama, and don't slide into a depression.

Hate to even bring up the election. Politics is one topic I usually avoid. This morning Speedy was the only one talking and that didn't last long, most of the time I was to far off his shoulder to hear. I was breathing like a freight train for the most part. I did get a good rhythm going from mile 2 through 5 or 6, before it got to be work to maintain pace.

Speedy pulled me through a tempo workout this morning. I wanted 8 miles, which we got in 57:06. Plan from my standpoint was a two mile warmup, 4-6 miles of tempo and a couple miles of cooldown. But, it was his workout so I told him I'd just hang as long as I could. It was an easy day for him, so he wanted 8 miles under 7:00. First mile was 7:10, so much for a warmup. Next 2 miles were at 6:38, then a 6:39, a 6:43 and finished with a 6:47. Last mile was a push, but doable. Hacked up some of the cigars on these miles. Speedy just glides when he runs. This morning I was chasing the entire way, his splits were completely different than mine. He'd ease up when I started to gap, but according to my splits, I kept a pretty even pace. All in all, a pretty darn good workout. Six miles of quality tempo, I counted the 7:10 first mile, which wasn't really a warmup as it was a jump into pace. Easy 2 miles home were pedestrian, Speedy circled back around 2-3 times and I still couldn't stay with him.

tempo

Some times the stuff on the Strider board just doesn't make sense. Talk the other day lead to a suggestion for a tempo run at marathon pace. Huh? According to Jack, these are two vary different paces. One poster said anything quicker than easy is tempo. That's pretty vague. For me marathon pace would be 7:20-7:30. Tempo pace right now is 6:45-7:00. I've heard it described as comfortably hard pace. Not 5k or 10k pace, but around half marathon pace or slower. Found a cool calculator for pace, base on Daniels tables when I googled, Jack Daniels Running Formula.

Wednesday was a recovery day, 5 easy miles. Last night EB and I did a tempo run of 6 miles. Really more of a progression run. Started at the high end of the tempo range and picked it up each mile, finishing the last mile really strong. Actually closer to 10k pace for the final mile. Cooler temps were a tremendous help. But the shorter days, and the target race being two weeks out will be the end of these tempo runs. Back to the morning tempos, hopefully Speedy or FM2 can pull me through.



Cruise is approaching fast. We'll be gone the week of Oct 6-11. That's why I'll be missing the Murfreesboro Half this year. Great race last year for the inaugural, except for the heat. They've reversed the course this year and doubled the entrants to 2,000, but I don't think its sold out yet. Next race for me will be the Monkey Marathon, then either the Bolt, maybe Rocket City?

Only downside to taking a vacation is the pile of work when you return. Also, this year the pre-work before we leave to town is all coming due at the same time. End of the month, so accelerated close, payroll, and firt pass of the 2009 budgets. Busy, busy, busy right up until we leave.

Another easy 5 miles this morning as a recovery from last nights tempo workout. Only 12 hours since that run. I can see how doubling would help with the high miles. Really helps to loosen the legs up from a tough workout.

guitar!

Chuck Berry, #1 with Johnny B. Good

Talked with VT and RW at work the other day about the Rolling Stones list of the top 100 greatest guitar songs. These guys really know their music.(VT and RW) They've turned me on to a lot of stuff I wouldn't even have known about.(plus Billy and even Speedy, both of those guys play guitar.) This list also has some I've never heard. I took the list and pulled together a play list from my I tunes list. I had about 30-40 of the songs from the list. Added another 20 or so, that didn't make the cut. Read some of the comments on the Rolling Stones article and they mention a few other songs, as did VT and RW. One biggie that everyone agrees that was left off, "Smoke on the water". Another comment was the Beatles didn't belong on the list, they were "easy listening". WTF? Go listen to the White Album. I've still got it loaded in my CD changer in the car. Skip over Paul's songs and listen to the guitar on any of George or John's stuff. Had to put one of my favorite Beatles songs on this play list. "I want you" (She's so heavy).

Tempo workout last night with EB. We did 5.5 miles at tempo pace after a 2 mile warmup. It's getting easier. Great thing about the tempo workouts is seeing the improvement over previous workouts. Wore the heart rate monitor this time. My heart rate was almost 5 beats lower for the entire workout versus 2-3 weeks ago. Progress.

Easy 5 miler on the gravel at the MTSU horse arena and weights this morning.

Ah, ha moment

Talked with speedy last night about some of the changes he's making in his training. Bottom line, if you want to run fast, you have to train fast. Doh.

Thought my speed had disappeared this morning. I'd wanted to go to Percy Warner Park and run the 11.2, but didn't want to leave the house at 3:30 and starting after work is to long of a day. Did some 200 meter repeats instead. Struggled to run a 41 for the first couple. Got a couple of 39's, but still a whole lot of work. Just before I finished I was able to run one 37 and then a 36 with half as much rest. Perhaps, I haven't lost all of my speed.

The ah, ha moment came on the way home. As I came out onto to Thompson Lane another runner was behind me. I started home with him behind me. I looked at my Garmin and I was running a 9:00 pace, sheeeeit. Decided to crank it to at least marathon pace, say 7:30 and take it home, only a mile away. Quarter mile in or so, look at my watch and I'm at adjusted tempo pace, 6:40. Damn, felt easy. Cruised on home at that pace and felt like a million bucks. Now I see how those guys can run tempo in the middle of their long runs. It feels good to run fast! Relatively speaking, of course........

Lance is back. Can't wait to watch him race again.

Spam robots.*&^%$#! Looked at the stats for my blog this morning before my first post and no visitor's. Almost immediately after I finished, I get a comment from someone with a picture of a woman and a vague comment about the subject of my post, with a link to a website. The link didn't work, but when I googled it, I could see where the same url was on several other blogs or websites. But, the interesting thing was the amount of unique visitors in a 2 minute or so window. 42 hits in that time frame, had to be a robot. Just hope I didn't get a trojan or some other virus from that link. Deleted the comment.

pulled along

Gaaawgus sunrise this morning. Didn't even peak until after we had finished running and I stretched out after this mornings run. Last week the sunrise was about 4 miles earlier into our run. Hope that means cooler weather is on the way. Today's run was all about hills. Did the Spain Hill loop, 11 miles with about 4 good hills to climb. Speedy pulled me the entire way and then decided to push 2 of the last 3 miles home. Actually felt pretty good, right about tempo pace. Average pace for the entire run was 7:20 with the average heart rate about where it was for the 8:00 pace for the CMM half marathon pacing effort. (155 bpm)

Carried my water bottle this morning, instead of wearing the usual water carrier. Last few long runs have been a bother with the water carrier. I may try the handheld water bottle for Saturdays 20 miler. Still haven't decided where to go. Somewhere with some hills. Probably be back out either at Spain Hill or the Lascassas loop. This time I'm going to start at 4:30 am, and beat some of the heat. Could always drive into Nashville and go on the Strider training run. Only downside, it kills half the day. At least by starting at 4:30 am and running local, I'm back home at a decent time.

Party at the bosses house last night. Lots of good food, beer and wine. Ate to much, but did manage the beer intake.

training interruptions

Only the second week in and I'm having to make adjustments to the training schedule. Moved the Tuesday evening tempo to this morning and the regular tempo to Wednesday evening. That may end up being a dumb thing. Thursday morning I'd hoped to get in the 11.2 plus Luke Lea at PWP. Depends on how I feel after tomorrow's tempo.

Tempo pace this morning was to hot from the first mile and just hung on after that for another 2 miles. Tagged along with Speedy on his tempo workout. Stayed on his shoulder for the first mile, but it was closer to 5k pace for me. Backed off and kept it going at my tempo pace for the next 2 miles. Lots of wind and a little drizzle. Right glute is still tight.

Yesterday was a complete rest day. Didn't even do any weights. Slept in to almost 6:30. Don't know how I'm going to get a bike ride in this week. Picked up a Park PRS 5 work stand for the bike yesterday off Craigslist. I've been looking at these for awhile. They don't last for long on Craigslist. I'd been using a old trainer as a stand for working or cleaning the bike.

heat 2

Did another workout in the heat yesterday evening. Hoped to leave the office by 4 pm to get a 5 pm start. Actually left the office around 5:30. Might have actually worked in my favor. The temperature was still 91 degrees when I started and had only cooled one degree by the time I was finished.

Went to the Stones River Battlefield, lots of shade. Because of the heat, I adjusted my T pace to 6:42 instead of 6:32. First 400 meters were slow purposely, but got back on pace by the half mile mark. First mile came in at 6:37, felt good. Second mile was doable (6:38) but my breathing was really getting noticeable. (forgot the Ipod) Started getting a side stitch on the last mile, going downhill. Slowed for that quarter mile downhill, but back on pace to push out the final mile in 6:36.

Rest of the workout went downhill fast. Tried twice to do the 400 meters at R pace. Only got a 100 meters or so down the road and the side stitch wouldn't go away. Third time, stuck it out till the quarter mile mark to see the pace, 1:35. Little hot for T pace, but not R pace either. Went ahead to try and get another mile at T pace. Unable to hold on till the end, slowed significantly. The mile came in at 6:51. Walked a quarter mile, slogged some more to my water bottle. Heat got me again. First 3 miles were quality.

I'll be glad when EB comes back to run the tempos. She can help slow me on the ups and from starting out to quickly. She's better acclimated to the heat. Most of my runs are before sun up and she runs in the late afternoon or early evening.

Googled snakes in TN and got this link. Seen quite a few copperheads in the woods over the years in Tennessee. Only seen a rattle snake once, seems like it was at Fall Creek Falls. Though when I was younger and we lived in New Mexico, I saw plenty of rattle snakes. Never saw any snakes at all when we lived in Texas. Caught a giant, over 6 foot long black racer in Georgia. It was in our backyard and our dog Tosha was scared of it. Smaller snakes she'd grab.

hot time in the summer

First day of my heat acclimation workouts. Ideally, 2-3 workouts a week need to be done in the heat on a weekly basis to get use to the heat and humidity. I'll have to do with once a week. All of my workouts are usually done as the sun is coming up. Even on the weekend when I could train in the heat, I prefer to start early and avoid the sun and heat.

Left work at 4:00 pm to make it back to the 'boro for a start around 5 pm. Still 91 degrees when I started my 2 mile warmup. Last week I got 3 miles of tempo, in the morning. This workout was 2 x 2 miles around 6:50 or so. First repeat was a 6:46 and 6:36, the second came in at 6:45 and 6:38. Better than I'd hoped with the heat. I took 1:30 recovery between the repeats. I did this on the loop at the Stones River Battlefield. It works great, because its a road with little traffic, one way, shaded and only slight rises. Plus someone has marked quarter mile marks:)

Even better considering I'm pretty certain I broke my big toe yesterday at work. Dropped a desk directly onto the big toe and adjoining toe. Lots of choice words, thought I'd cut it off, but no blood. Only swelling and a little bruising. Throbbed all day long today. Didn't feel to bad during the run, but back throbbing now. Same toe I broke April 2007.