AirSpy - I Run I Hurt I Like It

Ran 2 miles with my 10 year old. On the return mile, we timed him at 6:43.

30 mph gusts on return 3 miles.  Made me feel alive.

7 easy miles.  Out (mostly up) and back (mostly down).  LC Canyon from house.  Freezing but felt great working out.

Unable to get to track today for speed work, so ran on road. Legs felt tired from yesterday's run. I haven't run back-to-back days for a month or two. Decided to go for speed on mile 5. Really surprised myself - did it in 5:10. There is some up on this mile but a lot of downhill in the second 800, so the speed was a bit "assisted".  Nonetheless, I feel great about it!

Snow pelting the face all the way.  Awesome!

Rest day.

Legs felt fresh after day off.

7 miles with a fartleck of 1x10mn @ 5k race pace effort, 1x5mn @ slightly faster, 1X3mn @ slightly faster, 1x2mn @ slightly faster, 1x1mn @ slightly faster.  That was tough, Nick!

7 miles with 4 mile tempo run. Nick wanted the tempo at 6:20 to 6:30 but I got ambitious and ran the 4 miles at 6:04 pace - probably ran the first two at 5:50 pace and the second two at 6:20 pace. The last tempo mile was quite tough for me, but I felt the joy of movement and life as I coasted the easy miles back home.

Despite the "easy" pace, the second half of the run did not seem easy. I think my eyeballs were starting to freeze in the 20 degree air. Awesome. Tried Hammer Gel halfway - going to see if I can get my stomach used to it. Ran to gravel pit and back - times were 57:30 out and 59 min back.

Rest day.

I was supposed to do this:  3x1 mile @ 5:46-5:50 with 5 m.n. recovery. Total distance 7 miles with warm-up and cool-down.  I'm not quite to a point where I am familiar with the 5:50 pace, so instead I ended up doing the mile splits in 5:08, 5:39 and 5:45.  The first two were a bit gravity assisted, but the last one was flat and really tested my resolve.  The air quality today is horrible and I ran at 12:00 noon because of scheduling issues earlier.  My legs felt a bit tired after a full day of skiing at Snowbird yesterday, but it's great to be alive!

The planned workout: 4x800 meters @ 2:45-2:47 with 2:30-3:00 recovery. Total distance 7 miles with warm-up and cool-down.  My splits ended up at 2:39, 2:45, 2:51 and 2:47.  Tough at the back ends of the splits, but feeling strong after the workout.

Tired legs from yesterday's speed workout, but had to do the long run today due to scheduling problems tomorrow. Decided to see if "Hammer Gel" would work for me - "Gu" has given me disastrous results in prior races - adverse stomach reaction and severe dehydration. I took the gel at 3 miles to see how the rest of the workout would go. By mile 10 I was sick to my stomach and had to drag myself in. Totally ruined a good workout but at least I have one more data point and didn't have to ruin a race to find it out.

On snow camp with Scouts. Got up at 6:00 and ran in snowstorm anyway. Had to move to the side of the road to avoid the big snowplow.  Felt like a rock star.

Rest day.

Snowed about a foot last night and was still snowing a bit during the run. Layers are my friends.

I think the temperature was in single digits this morning! I'm on my way to California in a few hours for business, but I get to train in Orange County for two days!

Scheduled workout: 1 mile (between 5:45-5:50), 5 m.n. recovery, 1200 meters (between 4:15-4:20), 4:00-4:30 recovery, 800 meter (between 2:45-2:50), 2:30-3:00 recovery, 400 meter (between 1:20-1:22).  Actual splits:  1 mile 5:43; 1200 4:13; 800 2:43; 400 1:08.  Running at sea level in 50 degrees was fun, and my brother Tom helped pace me for the mile and the 400.

Ran nice 6 along PCH at Crystal Cove and Pelican Shores.  So nice!

Ran with Keith. Great to have company at 5:00 a.m. and 15 degrees. No gu - just water and G2. Felt strong so I powered through the last 4 miles. Then skied for a few hours at Alta with my brother Steve and my grandfather.

Rest day.

Legs felt great once I got warmed up - about a mile into the run.

Scheduled workout: mile repeats, 3x1mile @ 5:45-5:50, 5 m.n. recovery, 7 miles total. Actual splits: 5:47, 5:48, 6:00. Bowel issues slowed me down in last split. Felt sharp twinge in right achilles tendon / lower calf during cool down.

Was not going to run today because of tweaked achilles / calf.  Can't tell exactly what I did but it was really sharp this morning.  Got to California and could not resist so went out for afternoon run on the beach.  After a mile, the sharpness disappeared and I was cranking.  So beautiful!

Incredibly, this morning I felt no sharp twinge or even tightness in the right achilles or calf.  A little general soreness now and then, but hardly anything at all.  Very strange, as yesterday and the day before it was quite painful and worrisome.  I really thought I was going to have to take some serious time off.  Orange County was the cure!  Did another 7 miles on the sand.  A storm is moving in so it was breezy but I felt strong and the surf was so energizing!

Felt pretty good but definitely a bit tired toward the end of the run.

Rest day!

Up toward LCC and back. Wind and snow in face. It's great to be alive!

Scheduled workout: 8 miles with 5 miles at tempo, 6:20 to 6:30 pace.  Did the 5 miles in 31:28 - 6:17 pace.  1-2 inches of snow on the roads at 5:15 a.m. this morning - I know that cost me a few seconds per mile, so I was proud of my effort and progress.  Definitely was digging deep to bring the last mile in on pace.

Disaster!  I went to track this morning at 5 a.m. to run splits, after 2 mile warmup on streets.  I had checked the track yesterday afternoon to make sure it was clear of snow and ice and, as far as I could see, it was clear.  There was an inch of snow on the track this morning and I managed to find a patch of ice under the snow as I rounded a turn and BOOM! I went down hard.  It is now 5 p.m. and I still have no memory of picking myself up, gathering my stuff and going to my car.  I have a vague memory of driving home.  My headlamp is busted.  I've had a mild headache all day.  No goose egg.  No vomiting and no dilated pupils.  Perhaps a mild concussion?  I may have to take a few days off to avoid bouncing my brain in this condition.  Why did I think I should I still run splits on a track covered in an inch of snow?  Pain is just weakness leaving your body.

Recovering from what I believe to be a mild concussion.

Recovering from what I believe to be a mild concussion.

Rest day.  Also - Recovering from what I believe to be a mild concussion.

The neck is still sore and for some reason my left calf was super tight, but I was able to do 2 sets of 4 miles each while Ben warmed up for his soccer games in St. George tournament.

Neck still feeling sore.  Travel and business schedule prevented running today.

Got to run down on beach at Crystal Cove again.  Gorgeous after the storm of earlier this week.  Legs were a bit lactic from Monday's run - strange but true.

Back in Utah. Up to mouth of LCC and back. My quads are sore and I feel tired. No idea why, but I'll push through.

Couldn't resist.

For the first time since my fall last week, I felt "smooth" in my stride.  I ran out Wasatch to Fortuna and back starting at 4:00 a.m.  Pretty lonely time to run.  From the light at the gravel pit to Fortuna and back, not one single car or person went by me in either direction.  I did see a group of deer at the Old Mill golf course - several buck included with huge antlers.  The 4:00 a.m. start was necessitated by a family commitment that required me to be home, getting showered and a suit on, by 7:00 a.m.  I made it back in plenty of time, but didn't want to push the envelope too much.

Anyway, I totally rocked the run, although I was definitely wearing very thin by the end of the 20.  Time out was 1:11; time in was 1:15, for a total of 2:26.

No Gu, of course - I decided to try a few Jolly Ranchers.  I'm not sure if they were very effective - next time, I need to remember not to do Cherry - that flavor doesn't agree with me during a run.  I noticed on the package that there are 70 calories for every 3 candies.  I think I need a little more fuel than those are going to provide me.  But at least I did not get sick to my stomach.

I am going to need a good nap, I think.

Rest day.

La Caille loop.  Legs a bit tired from Saturday's 20.

LCC.

Late afternoon run on the beach again!

Another great run on the beach, back and forth from Pelican Hill.

Flight home was cancelled last night so stayed in Newport another night.  Got up early for long run.  Ran from Pelican villas to Magnolia in Huntington Beach.  Mapquest says it is exactly 10 miles one way.  I was totally cruising so I just kept with it.  Ran 68 minutes out and 70 minutes back, for total 2 hrs. 18 min.  Feeling pretty ragged right now (30 minutes after run) but what a run - all solo of course.

Biggest mileage ever for one week!

Rest day.

LCC / La Caille loop. Right lower calf feeling tender again. Ran through it today. It didn't get worse, but twinge is still there. Hopefully it will pass.

Awesome run on beach. 5 miles with Tom. Oh my gosh, I feel so good running in California. More good news - the tweak in the lower right calf is 90% gone. I feel a little tightness but no twinge anymore. I think the temperature and humidity down here have something to do with it.

Afternoon run back in Utah - extremely gusty and dusty.  8 miles but ran mile 5 in 6:00 for fun then did power run back to start.

Up to LCC and back.  Snow on ground again.

Ran 22 - 10 miles out to Fortuna then back with a 2 mile diversion to make 22.  Pushed strong for 5 miles 5 through 10 - probably pushed a little too hard - made the remaining miles a real battle.  Used Jolly Ranchers for fuel.  They don't work.  So far "Smarties" have worked the best but I still need to experiment.  I admit it, the 22 really was a battle.  Perhaps I'm not accustomed to the mileage yet.  Glad I did it, and mentally I feel very confident.

Decided to rest after the long, tough 22 on Friday, in light of what happened week before when I ran 8 the day after running 20 (tweaked lower calf that lasted half a week). So, just walked a mile with the family.

Rest day.

Felt very strong after 2 days off.  Pushed the whole run once I was warmed up.

Travelling / work.

10 miles, including 5 miles at tempo.  5 miles on beach.  Daylight savings time is stupid.  Left too early with time switch and ran first half of beach run in the dark.

Another fabulous beach run.  My brother Tom met me and ran about 5.5 with me.

Rested for race on Sat.

Competed in Rex Lee 10k.  Went out perhaps a little fast.  Did not finish as strong as I should have.  I think the cold affected me a little - was approx. 28 degrees.  Finished in 40:00 flat.

 Results are at:

 http://cancerresearch.byu.edu/rex-lee-run-results-2009

 Felt very tired for remainder of day.

Rest day.

LCC / LaCaille loop.  Legs still feeling tired.

Travel and work prevented running, but I did get a nice walk on the beach with clients.

However, I really was feeling depleted and hopeful that a little extra rest will help.  We'll see how I feel on Wednesday.

Beach run in Crystal Cove with Tom, from Pelican Hill Resort.  So beautiful.

8 x 400m.  Goal was 78 secs. per 400m.  Was able to crank - none of my reps was slower than 76 sec. - ranged from 73 to 76 each.

Up to LCC and back.

Ran 20 along Wasatch - out to Fortuna and back.  Felt good at 7.5 so attempted 5 miles at marathon pace.  Had no way to track mile splits and I ended up running the 5 miles too fast - did it in 32 minutes - 6:24 pace instead of the 6:52 marathon pace.  It made the rest of the run tougher and I was dragging the last few miles but I feel mentally strong and I know the run will help me - Boston is only 4 weeks and 2 days away!

1:29:30 at half.  Stayed right on 3:00 pace through mile 16 then started crashing.

Very sick / dehydrated after the race.

 Official splits: 5k 21:29; 10k 42:27; 15k 1:03:34; 20k 1:24:52; half 1:29:29; 25k 1:47:01; 30k 2:14:17 35k 2:40:58; 40k 3:10:00.

1:31 at half. Barfed at mile 20. Kept going. Was in 23rd place at mile 23. Had to walk in. Puked again after finish.

Sunday rest.

Treadmill.

Treadmill.

Treadmill.

Treadmill.

Needed rest.

Treadmill.

Rest.

Treadmill.

Treadmill.

Treadmill.

Needed morning rest.

Christmas.

Treadmill.

Rest

Treadmill.

Treadmill.

Rest.

A little speedwork.