Going With The Flow

January 2014

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Salt Lake City,UT,United States

Member Since:

May 08, 2011

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Unaided -  
17:16 OktoberFAST 5K (10/11)
17:23 BAA 5K (4/12)
37:10 Memorial Day 10K (5/11)
1:17:03 Long Beach Half Marathon (10/11)
1:17:21 USA 1/2 Champs - Duluth (6/12)
2:49:01 Philadelphia Marathon (11/11)

Aided -
16:52 Fight For Air 5K (6/11)
17:08 Provo City 5K (5/12)
1:17:52 Top of Utah Half Marathon (8/11)
1:17:54 Utah Valley Half Marathon (6/11)

Short-Term Running Goals:

Run consistently as I get back to 100% health. Stay patient!

 

Long-Term Running Goals:

Have fun training and racing.

Sub-17 5K
Sub-1:17 Half Marathon
Quality for the Olympic Trials in the marathon

Personal:

I am originally from Knoxville, TN and moved to SLC with Jake in 2010. I started racing in 2011 and had some great success before a major injury hit me in July 2012. I had athletic pubalgia surgery in May 2013...then again in Sept 2014 and am still trying to get back to my old self. Although running is my true passion, I love doing pretty much anything active outdoors - backcountry skiing, backpacking, biking, etc. 

I've been running for the Saucony Team since 2011. I enjoy representing the brand and really do believe they make the best shoes :)

I work as a Quality Engineer for BD Medical in Sandy.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skinning Miles (1000ft ~ 2.5 Miles) Lifetime Miles: 912.35
Hiking Miles Lifetime Miles: 10.50
Total Distance
427.50
Saucony Kinvara Plum Miles: 122.70Saucony WIDE Guide Miles: 11.00Saucony Kinvara 5 #F0158 Miles: 129.30Saucony Ride 7 Cheetos Miles: 3.30Saucony Cortana Gravy Miles: 30.60Saucony Guide 5 Blueberry Miles: 4.00Saucony Fastwitch 6 Miles: 8.60Saucony Fastwitch 5 Miles: 11.20
Night Sleep Time: 754.50Nap Time: 5.00Total Sleep Time: 759.50Weight: 117.97
Total Distance
0.00

Substituted running with skinning/skiing today. We hiked up Grizzly Gulch (~1600ft) and then skied back down. Afterwards, we relaxed in the sunshine for a while to enjoy the clean air and beautiful day. Great way to start off the New Year!

 

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 114.00
Total Distance
4.30

Lunch run outside, 4.3 miles. The weather was great - cleaner air, warm and sunny. No watch today, but I ran one song hard (which turned out to be 0.83 miles in 4:38, 5:35 pace).

My New Years Resolutions for this year are basically the same from last year with a few additions. 2013 was a hard year for me, both mentally and physically. I would love to get back into serious training and racing again, but my body is not ready. I don't know when that time will come - it could be a couple months or a couple years. The last time I was stuck in an injury cycle, Jake and I hiked the 221 mile John Muir Trail and I was cured. So, maybe a big backbacking adventure this year?! :) At any rate, I really want to enjoy this year and make up for all that I missed out on last year.

Continued Resolutions from 2013:
Get injury-free

Stay injury-free
Take days off from running regularly
Log consistent mileage throughout the year

Added Resolutions for 2014:
Have more FUN and go on more adventures 
Eat healthier with a lot more vegetables

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jake K on Thu, Jan 02, 2014 at 10:21:34 from 159.212.71.17

I will gladly take extended time off from running this year for a big adventure that gets you healthy! :-)

Still funny to think that THIS fixed you: http://tinyurl.com/kalch6u

From Andrea on Thu, Jan 02, 2014 at 10:26:51 from 72.37.171.52

And that was Day 1!

From allie on Thu, Jan 02, 2014 at 11:12:53 from 174.23.134.136

you have the best exhaustion photos.

great resolutions. hooray, 2014 adventures!

james and i resolved to sit down and make clear, reasonable plans before we move furniture.

From Jake K on Thu, Jan 02, 2014 at 11:18:27 from 159.212.71.17

I'm making a calendar called "Tired Andrea: 4 years of living with Jake"

A better resolution would simply be to always have a skateboard or clipboard accessible.

From Rachelle on Thu, Jan 02, 2014 at 11:51:55 from 159.212.71.77

Have more FUN!:-)

From Davidbogg on Mon, Feb 17, 2014 at 22:04:22 from 108.194.56.166

What are the core and stability exercises that you and Jake do?

From Andrea on Tue, Feb 18, 2014 at 09:49:41 from 72.37.171.52

Jake and I have been following the recommendations in Jay Dicharry's book "Anatomy for Runners". It's a very fundamental approach that incorporates single leg balance, foot stability, bridges, clam shells, leg lifts, squats, lunges, rolling, AIS, etc. I am actually planning to go see Jay next week (!!!) in hopes that he can give me direction to moving my running to the next level without any mechanical problems.

From Davidbogg on Fri, Feb 21, 2014 at 20:38:07 from 108.194.56.166

Very cool. That's awesome how determined you are Andrea. So much great information here too.

Total Distance
5.00

5 miles with Jakers.

Allie and I are meeting Saturday morning at Highland High 9am if anyone wants to join us. Strict easy run policy applies. 

Saucony Kinvara Plum Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.80
Total Distance
8.50

Snowy slippery 8.5 miles with Tara and Allie around Millcreek, 8:05 pace.

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Total Distance
0.00

Took the day off today to go skiing. Although we took a slightly different route, Jake and I ended up hiking to the exact same spot as Wednesday. Very cold at Alta which means we hiked up 20 minutes faster this time. The recent storm brought 4" of new snow = perfect dust-on-crust skiing down.

 

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 115.00
Total Distance
4.00

AM - Treadmill 4 miles. Ran 4x0.5mi at 6:30 pace w/ 0.25mi recovery to keep it interesting. 

PM - 30 min strength training. 

Runblogger Reader Survey Results: Top Road Running Shoes of 2013

 

Saucony Kinvara Plum Miles: 4.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 114.80
Comments
From Jake A on Mon, Jan 06, 2014 at 09:35:51 from 72.37.171.52

But the air quality was so nice this morning. At least you got in a good workout.

From Andrea on Mon, Jan 06, 2014 at 09:38:17 from 72.37.171.52

I know, I was regretting my decision as soon as I stepped on the treadmill this morning!

From Jake K on Mon, Jan 06, 2014 at 13:57:35 from 159.212.71.17

That pie chart is a thing of beauty!

Everytime I start to lose faith in the intelligence of humans, they come back and surprise me.

What the heck is a Skora?

From Tara on Tue, Jan 07, 2014 at 14:27:36 from 75.169.138.116

Wow, Saucony has quiet the lead and Sketchers has made quite the progress over the last two years. I personally believe it's because of Allie's two victorious marathons she's ran in them. I know that's why I decided to buy them, for realz. I should blog her that, huh. Annnnyway, glad to see you got a run in. Hope your body is being nice to you today:)

From Tara on Tue, Jan 07, 2014 at 14:30:45 from 75.169.138.116

One more thing from me, I can't believe Nike is ranked where it's at! I thought they were the "best" at everything with leading, innovative technology. Hummm...that's changed everything I have ever known about running up to this point;) I'm bored today.

From Jake K on Tue, Jan 07, 2014 at 14:33:20 from 199.190.170.21

Nike still sells more running shoes than pretty much everyone else combined. But I'd guess the majority of their sales aren't even for people who are running in the shoes.

From Tara on Tue, Jan 07, 2014 at 14:39:50 from 75.169.138.116

Jake, that's a very good point...assuming you are talking about the every day "wear-ers" wearers? Whatever+, they keep their shoes quite a bit longer (like 3+ years!) and therefore buy less frequently. I know a lot of the nurses at work wear them, but don't use them for running. Is that what you are referring to?

From Jake K on Tue, Jan 07, 2014 at 14:43:53 from 199.190.170.21

Partly. And also that the kind of person who is going to be responding to a poll on RunBlogger is someone who gives a lot of thought to their footwear choices. So I think it would be fair to say that poll represents the "intelligent" running footwear consumer... not the "I'll just buy whatever Nikes (which is the only brand I've ever heard of) I can get for cheap" type of consumer.

From Amiee on Tue, Jan 07, 2014 at 17:10:15 from 155.98.164.38

Altra > Nike :)

From allie on Tue, Jan 07, 2014 at 17:57:32 from 174.23.134.136

http://bit.ly/1czoCFV > pearl izumi

From Tara on Tue, Jan 07, 2014 at 18:01:38 from 75.169.138.116

I can see why Pearl Izumi is at the 2% mark. Wait, in case they ever sponsor me someday, let me rephrase that... What an inventive boot!

From SlowJoe on Tue, Jan 07, 2014 at 18:04:33 from 66.69.93.8

Nothing is as fly as these: http://goo.gl/c6pbJZ

So fresh!

From RileyCook on Wed, Jan 08, 2014 at 10:58:54 from 73.52.134.194

Very interesting poll. Before last year when I ran for Pearl Izumi and this year for Brooks, I only bought Saucony, Brooks, Asics, and an occasional Mizuno or Adidas. But honestly it was mostly Asics. I am shocked Asics is so low.

I've never cared for Nike; then again they don't really care to make a good stability shoe so I guess it's mutual.

I tried Skechers just recently as they were a potential sponsor for me in 2014 and sent me some to try out. But, they also don't care to make a stability shoe period. So they wreaked some havoc on my feet.

Final thought is Pearl Izumi shouldn't get that bad of a rap. They've come a long ways with their shoes. I actually like their trainers quite a bit (remember I'm no longer under contract with them and get nothing out of promoting that brand anymore). Pearl Izumi would be ahead of New Balance, Nike, Skechers, Mizuno, Adidas, and most certainly Altra (I haven't tried the others in front of PI). But, Saucony, Brooks, and Asics certainly beat Pearl Izumi.

From RileyCook on Wed, Jan 08, 2014 at 11:41:22 from 73.52.134.194

Here's a poll Utahrunning.com had on their site in 2011 that shows what local runners voted for at that time if you are interested in how Utah runners compare with the runblogger poll:

http://blog.utahrunning.com/running-shoe-poll/

From Jake K on Wed, Jan 08, 2014 at 11:47:23 from 199.190.170.28

Joe - those LA Gears are fresh. And yes, "fresh" is the appropriate word. I worked at a sporting goods store in high school and college, we had a tent sale every summer where some old classics would get pulled out of the storage shed. It was like finding treasure when we would find some LA Gear Light-ups. Those stayed internal and never made it out to the tables for sale.

So the Utah Running poll shows that 12% of people locally prefer shoes made by a company that specializes in baseball bats and gloves?!?! :-)

Total Distance
5.00

Five miles around the tempo loop, 8:20 pace.

Saucony Kinvara Plum Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.80
Total Distance
5.60

AM - Very pleasant morning making fresh tracks on the snow covered roads. Love snow runs!

PM - 35 min of strength training. 

I'm having a hard time not getting this Groupon...would be pretty fun to try - Four Hours of Elliptigo

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From allie on Wed, Jan 08, 2014 at 11:33:24 from 161.38.221.168

it's right by your work! you have to get it. i'll join you. we could see how they hold up in dimple dell.

From allie on Wed, Jan 08, 2014 at 11:35:05 from 161.38.221.168

i'm buying one. seriouzly. get it!

From KristenRuns on Wed, Jan 08, 2014 at 11:53:54 from 68.15.2.98

The inventor lives in San Diego, and I see him occasionally on his Elliptigo while I'm out running. Faster than runners but slower than bikes. Looks fun!

From Tara on Wed, Jan 08, 2014 at 19:00:11 from 75.169.143.115

I'll buy one too, if I can join the party.

From Amiee on Wed, Jan 08, 2014 at 19:05:50 from 155.98.164.38

I am NOT getting one, but I will come take action shots :)

Total Distance
5.50

5.5 miles around the tempo loop. I ran 2 miles at 6:43 pace with caution on the slippery/slushy roads.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Comments
From Amiee on Thu, Jan 09, 2014 at 09:17:56 from 155.98.164.38

How do people run fast on slippery/slushy roads? I can't even seem to walk on them!

From Andrea on Thu, Jan 09, 2014 at 09:23:52 from 72.37.171.52

Well, I found an area where it was 85% clear roads and 15% slippery...so I ran fast on the clear roads and tip-toed through the slippery sections. The road to get out of our neighborhood is awful though, can't do much but just slow jog.

From Rachelle on Thu, Jan 09, 2014 at 13:18:59 from 199.190.170.31

You are incredibly brave to do a tempo in this weather. Great work Andrea!

From Jake K on Thu, Jan 09, 2014 at 14:09:43 from 199.190.170.29

I'm guessing I probably made the right call by avoiding the tempo loop at 5:30am.

Smokin' a J at the 7-11 was more fun anyways.

From Josh E on Thu, Jan 09, 2014 at 14:22:18 from 205.235.104.4

That comment was so off kilter, I wonder if you really did smoke a J.

Total Distance
6.20

Slushy 10K run, first 4 with Jake. It's Friday!!

"Big boys" and "little girls" groups running from HHS at 9am tomorrow if interested.

Saucony WIDE Guide Miles: 6.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 115.00
Total Distance
10.50

Nice warmer morning run with Kassi and Allie. This was the best I've felt running this far in a very long time. My belief in balance and stability training (that Jake and I have been doing for the past month) is rising.

Saucony Kinvara Plum Miles: 10.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 114.00
Comments
From Amiee on Sat, Jan 11, 2014 at 11:57:48 from 166.70.240.95

TEN POINT FIVE feeling good! Awesome! Yay!

From emruns on Sat, Jan 11, 2014 at 12:20:55 from 67.186.252.90

I wish I could have joined you guys this morning. I'm sure it was much more enjoyable at 9 than it was at 5:30.

From Jake K on Sat, Jan 11, 2014 at 12:31:18 from 67.177.11.154

Everything is more enjoyable at 9am than 5:30 :-)

Yay for double digits! And not falling is the HHS parking lot!

From Rob Murphy on Sat, Jan 11, 2014 at 13:47:20 from 24.10.249.34

Things are definitely looking up for you Andrea.

Total Distance
0.00

POWDER skiing up at Solitude! It was cold, snowy, and very windy (15 degrees, 30-45mph winds) but totally worth it. We skied for three rounds of 90 mins with hot chocolate breaks in between. Hip felt surprisingly good - no issues at all. So much fun!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.00
Comments
From allie on Mon, Jan 13, 2014 at 18:16:13 from 161.38.221.168

i hope the hot chocolate was fortified with giant globs of nutella. glad you had a fun ski day.

Total Distance
5.00

AM - 5 miles around the tempo loop. Ran 1 mile at 6:03 pace. Back is sore from skiing yesterday.

PM - 30 min of strength training.

The USATF Convention Report in December. I do not agree with the change to the mens standard, especially in the middle of the Olympic cycle, for many reason. [Update: turns out it was a typo, but could be changed at any point!].

"The Men’s and Women’s LDR committees have set the qualifying times for the trials as follows: Men: 2:17:00 (B standard, no expenses, of 1:04:00 for a half marathon); Women: 2:37:00 (B standards of 2:43:00 and 1:15:00 for a half marathon). Men’s chair Edwardo Torres defended the toughening of the standard, “It [the Olympic Trials] is not a come one, come all race. . . we are there to select a team. . . it’s not a fun run.”

Saucony Kinvara Plum Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 114.20
Comments
From Jake K on Mon, Jan 13, 2014 at 09:03:43 from 199.190.170.22

My back is a little stiff/sore today too! That's how you know it was a powder day :-)

From Jake K on Mon, Jan 13, 2014 at 09:05:10 from 199.190.170.22

Its great that they are weeding out all of the 1:04:xx / 2:17:xx hobby joggers so no one confuses the trials w/ a untimed zombie run anymore.

From Andrea on Mon, Jan 13, 2014 at 09:07:24 from 72.37.171.52

So it sounds like 2:17 is now an A standard and there is no B standard, whereas it was 2:18/2:15?

From Jake K on Mon, Jan 13, 2014 at 09:09:06 from 199.190.170.22

So in some ways, it just got easier! :-0

From Rachelle on Mon, Jan 13, 2014 at 10:08:55 from 199.190.170.24

Great job with the fast mile Andrea.:) Very interesting change to the standards and I agree that his remark was very uncalled for.

From Jake K on Mon, Jan 13, 2014 at 10:56:37 from 199.190.170.22

I agree that the OT standards should be tough, but I don't think guys running 1:04 for the half-marathon are just fun-runners.

Anyways, no one seems to know whether than was a typo in the article. The USATF website hasn't been changed. Who knows? I'll work on trying to break 2:20 first before worrying about this :-)

From SlowJoe on Mon, Jan 13, 2014 at 13:41:26 from 168.215.171.129

Nice push on that mile!

That is pretty harsh to change it up like that if that's what they did. Jake obviously just wants the OTQ goody bag, OTQ technical t-shirt and finishers medal, and now they've made it tougher.

From Jake K on Mon, Jan 13, 2014 at 13:45:40 from 199.190.170.22

At the 1/2 champs in 2012 USATF gave us cotton shirts. And they didn't have anything smaller than a large.

From Amiee on Mon, Jan 13, 2014 at 13:55:41 from 155.98.164.38

Ha ha! A 2:17 fun run :) Did they really lower it more? I am confused. What if you already ran a 2:17:XX?

From Jake K on Mon, Jan 13, 2014 at 14:43:22 from 199.190.170.22

No one really seems to know whether they lowered it more or not. But they can do that, and eliminate those who already "qualified" if they want to. They can decide not to hold a trials altogether and just pick 3 people for the olympic team if they really want to.

The USATF delegates voted something like 310-30 in favor of Houston over Los Angeles for the host site of the trials, and the executive board voted 5-0 in favor of Houston... yet somehow LA might still get the bid.

From Amiee on Mon, Jan 13, 2014 at 14:49:51 from 155.98.164.36

Oh sweet! Hopefully they will just pick Jake, Collin, and Rob Murphy and call it good :)

From Jake K on Mon, Jan 13, 2014 at 14:51:46 from 199.190.170.22

I'd move to Canada

From Rob on Mon, Jan 13, 2014 at 15:02:08 from 63.235.131.194

I think they should just pick 3 guys that can finish a full marathon this time.

From Jake K on Mon, Jan 13, 2014 at 15:06:39 from 199.190.170.22

BURN!

From Tara on Mon, Jan 13, 2014 at 15:19:45 from 75.169.143.115

LOL, Rob!

That would be really sad to lose your spot with the new change:( No more "fun runs" for you!

Andrea, good mile:)

From Rob Murphy on Mon, Jan 13, 2014 at 21:36:42 from 24.10.249.34

Yeah Ed, because 2:18 would DEFINITELY make it a fun run.

Sheesh!

From Rob Murphy on Mon, Jan 13, 2014 at 21:38:29 from 24.10.249.34

The AAU, TAC, USATF, whatever they're called, have always been an imperfect organization.

That's me being kind.

From Jake K on Wed, Jan 15, 2014 at 11:33:36 from 199.190.170.21

Ed Torres just sent me an email...

A = 2:15

B = 1:05/2:18

I guess it was a typo in the RRM article.

Everyone should run 1:03/2:13 just to be sure, though.

From SlowJoe on Wed, Jan 15, 2014 at 11:41:13 from 166.147.72.26

Sweet, 1:05/2:18! I'll find myself a Hal Higdon plan, and I'll see you there.

From Jake K on Wed, Jan 15, 2014 at 11:43:00 from 199.190.170.21

It just got so much easier!

From Andrea on Wed, Jan 15, 2014 at 11:47:45 from 72.37.171.52

Whew, that's a relief!

Total Distance
4.10

Woke up really sore (DOMS from skiing) so it was a good day to take it easy - 4.1 miles. 

Thought this was interesting - What are Americans Eating

Saucony Kinvara Plum Miles: 4.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.00
Comments
From Jake K on Tue, Jan 14, 2014 at 10:55:36 from 159.212.71.69

So the only one that matches is potatoes... and you know that has to be due to chips!

I just ate 4 eggs.

From allie on Tue, Jan 14, 2014 at 12:25:30 from 161.38.221.168

we suck.

i like how frozen/refrigerated entrees are not even recommended.

Total Distance
11.40

AM - 7.4 cold miles around Millcreek, 6 with Jake. Two mile tempo in 6:33, 6:21 that felt relaxed.

PM - 4 miles with Jake in the afternoon to make up for doing this all afternoon.

Running Writings "52 More Lessons from Another Year of Weekly Writing". Good info here, some of my favs -

1.    Massive increases in training volume and intensity are likely to result in overtraining, a problem where your body responds hostilely and normal adaptation mechanisms fail.  Avoiding this is not just a matter of your training, though—getting more sleep and keeping your overall stress level low also helps keep you safe from overtraining.  If you are overtrained, it can take several weeks to work your way back to health.

6.  The four best exercises for hip strength are the clamshell, side-step (or "monster walk"), glute bridge with single-leg lifts, and quadruped hip extension (pictured below).  If you're only going to do a few strength exercises, do these!

17.  Polluted air has a huge impact on your body's ability to perform.  Heavy smog can saturate up to 5% of your red blood cells with poisonous carbon monoxide, and ozone can impair your oxygen intake by 11%.  The link is so strong that high school cross country times can be predicted by the amount of pollution in the air.  Pollution also increases your risk of getting respiratory infections like the cold, and severely aggravates asthma. 

21.  Carrying around excess weight will slow you down by about 1.4% per 1% of body weight increase, but these measurements are from carrying around artificial weight, like water bottles or camelbaks.  Keep in mind that losing weight, especially rapidly, is associated with muscle loss, so your best bet is to maintain a healthy weight all the time, not try to cut down to a "racing weight" several times per year.

30.  Women should avoid tight-fitting pointed-toe shoes as much as possible.  Some evidence suggests that these shoes can cause bunions, and wearing well-fitted, comfortable shoes certainly can't hurt. 

50.  Most evidence indicates that overuse injuries are not related to inflammation.  Though the "inflammatory theory" of running injuries popularized traditional treatments like icing, compression wraps, and anti-inflammatory drugs, the most successful injury treatments have nothing to do with modulating or reducing inflammation.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments
From Jason D on Wed, Jan 15, 2014 at 09:23:54 from 24.1.80.94

I'm glad the clam shells are so helpful because they don't require too much effort, but perhaps I am doing them wrong. They do make my hips snap, which could either be good or bad!

Nice tempo!

From Rachelle on Wed, Jan 15, 2014 at 10:20:54 from 199.190.170.28

Great tempo Andrea. Thank you for sharing the blog post...very good information.

From Jake K on Wed, Jan 15, 2014 at 11:22:10 from 199.190.170.21

You are more relaxed at 6:20 pace than me :-)

From allie on Wed, Jan 15, 2014 at 12:18:03 from 174.23.134.136

i like #36.

From SlowJoe on Wed, Jan 15, 2014 at 18:55:52 from 66.69.93.8

I like these. If I just can bring my body weight down to 98 lbs, I should be able to get a world record in every event.

Nice run Andrea! Glad someone can relax at those paces..

From allie on Wed, Jan 15, 2014 at 21:24:25 from 161.38.221.168

speedpopcornhandtomouthshoveling. invite me next time.

nice double!

From Jason D on Wed, Jan 15, 2014 at 22:08:24 from 24.1.80.94

During the month of November and December this is pretty much what I did (Smorgasbord, smorgasbord!):

https://www.youtube.com/watch?v=8A0l-eBK9KE

From Tara on Thu, Jan 16, 2014 at 11:18:36 from 70.208.20.233

Ooooo, good stuff! Worth the read. How are you anyway?

Total Distance
3.50

AM - 3.5 miles easy.

PM - 30 min upper body weight training.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
5.00

Lunchtime 5 miles. Sunny!

Thought I would post Runblogger Reader Survey Results: Top Trail Running Shoes of 2013 since there was so much interest in the road shoes last week. No significant favorites here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Fri, Jan 17, 2014 at 13:38:45 from 174.23.134.136

my vote. http://bit.ly/1adx8Ni

From Jake K on Fri, Jan 17, 2014 at 13:41:47 from 199.190.170.28

I usually run trails in adidasess

http://tinyurl.com/pdejtau

Total Distance
9.20

AM - 9.2 miles around Holladay on Wander Lane. Forgot how much I like that road for running. My distal hamstring has a knot in it that bothered me a little the first mile or two.

PM - Lots and lots of dancing...LAVA PARTY!

Saucony Kinvara Plum Miles: 9.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jenruns on Sun, Jan 19, 2014 at 16:15:36 from 98.202.196.31

I LOVE running through Holladay. It's my favorite place! :) Good choice.

From allie on Sun, Jan 19, 2014 at 17:00:42 from 174.23.134.136

N three five. dsch. dsch. dsch.

From Matt Poulsen on Sun, Jan 19, 2014 at 17:57:26 from 174.23.170.216

Nice running this week.

Total Distance
4.70

4.7 miles around Millcreek, slowwww. Last night's cigarette smoke exposure + gross air = unhappy lungs.

Saucony Kinvara Plum Miles: 4.70
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00Weight: 0.00
Comments
From Jake A on Mon, Jan 20, 2014 at 09:33:50 from 72.37.171.52

Look, you've got to stop smoking on the weekends. I know you don't consider yourself a smoker but in my book it's still too much.

Total Distance
0.00

No run today - DODS (delayed onset dancing soreness). Groin is ACHY.

PM - 30 min strength training.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 117.50
Comments
From allie on Mon, Jan 20, 2014 at 13:30:59 from 174.23.134.136

i'm suffering from DODS of the neck.

sorry about the achiness.

From Amiee on Mon, Jan 20, 2014 at 13:45:55 from 155.98.164.38

I am still having a lot of DOPS (delayed onset push-up soreness).

From SlowJoe on Tue, Jan 21, 2014 at 19:24:23 from 66.69.93.8

Sounds like someone got about 10% too funky with their dance moves.

From Andrea on Tue, Jan 21, 2014 at 19:27:23 from 67.177.11.154

My dance moves were nothing compared to allie's! But yes, still too funky :)

Total Distance
4.00

4 miles easy on the treadmill. I woke up with a sore throat so the warm indoors seemed like the best option.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.00
Comments
From emruns on Tue, Jan 21, 2014 at 10:26:17 from 67.186.252.90

Keep an eye on that throat! And, if you have strep, I didn't give it to you!

From Andrea on Tue, Jan 21, 2014 at 10:35:43 from 72.37.171.52

Is the whole family sick with strep yet or just you?

From emruns on Fri, Jan 24, 2014 at 09:15:40 from 67.186.252.90

So far, I'm the only victim. I hope it stays that way. I really don't want to deal with a strep epidemic.

Total Distance
0.00

AM - 30 minutes on the bike. First time I've tried cycling in a couple months...it is definitely still irritating but not as bad. I should probably be doing the bike more than running right now because it forces my pelvis to not move. I'm afraid I've got some major pelvic instability issues. It is frustrating to have felt so good last week and so terrible this week! These ups and downs are driving me crazy.

PM - 30 minutes on the bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Amy Cook on Wed, Jan 22, 2014 at 19:59:10 from 73.52.134.194

sorry Andrea! Hang in there! It looks like you're being smart with your training. Keep it up!

Total Distance
4.60

4.6 miles with Jake in gross smoggy air. Seriously, it's disgusting. 

Saucony Kinvara Plum Miles: 4.60
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From allie on Thu, Jan 23, 2014 at 16:48:45 from 174.27.255.112

it's time for all of us to pack up and move to austria or ohio.

Total Distance
3.50

3.5 miles. Hip and hamstring were bothersome. I know that there is some movement dysfunction that is preventing me from getting to where I want to be, I just can't seem to figure it out.

PM - 30 minutes on the bike.

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.60
Comments
From Jake K on Fri, Jan 24, 2014 at 09:18:10 from 159.212.71.69

:-( Sorry

From Andrea on Fri, Jan 24, 2014 at 09:27:58 from 72.37.171.52

My body sucks!

From Christie on Fri, Jan 24, 2014 at 09:49:03 from 74.213.202.246

:( :( sorry Andrea.

From Dave Olson on Fri, Jan 24, 2014 at 10:04:50 from 66.87.112.194

Injuries suck. It is the worst when things don't get better, however, your persistence and determination has been very inspiring.

From Andrea on Fri, Jan 24, 2014 at 10:07:41 from 72.37.171.52

18 months and counting :(

Thanks though, it's very draining at times. One of these days someone will figure out how to fix me, right?!

From Dave Olson on Fri, Jan 24, 2014 at 10:11:04 from 66.87.112.194

I hope so. I think everyone on the blog hopes for your recovery. Keep at it, it will come

From Kass on Fri, Jan 24, 2014 at 10:13:47 from 155.97.240.30

So sorry Andrea!

From Rachelle on Fri, Jan 24, 2014 at 10:32:21 from 159.212.71.199

I'm so sorry Andrea! :(

From Andrea on Fri, Jan 24, 2014 at 10:37:11 from 72.37.171.52

Now, let's not throw a pity party for me! I'm fine, it's just one of those bad weeks. I'm thinking about trying another round of no running for a few weeks while it's still crappy weather and get some blood work done.

Total Distance
3.10

Missed out on running the Winter Series 5k this morning so Jake paced me to a whopping 25 minute 5k this afternoon in Park City :)

Saucony Kinvara Plum Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Comments
From SlowJoe on Sat, Jan 25, 2014 at 18:29:29 from 66.69.93.8

I would have totally cheered you on if I was there.

From Amiee on Sat, Jan 25, 2014 at 19:08:20 from 166.70.240.95

That's at least a sub-17 at saltair-level :)

From Matt Poulsen on Sat, Jan 25, 2014 at 19:30:26 from 50.168.224.197

Sure hope you get all healthy soon! You've made great progress! Thanks for cheering for me today!

From Penny on Sat, Jan 25, 2014 at 21:59:03 from 49.183.194.189

I feel like I've got a lot of log-reading to catch up on how you're doing!

Sorry you missed your race, but its best if you're not feeling iffy. Nothing like a really good hard race to send you from niggle to injury land :)

10K next I see... look forward to the result!

From Tara on Sun, Jan 26, 2014 at 16:49:51 from 75.169.136.226

Hi Andrea:)

From SpencerSimpson on Sun, Jan 26, 2014 at 18:36:43 from 166.137.209.22

Not cool this injury thing. I'll show you some things I'm doing that might help if you want next time I see y'all. If it's pelvic now though that might be a new injury. Not sure. Pretty sure I would pull my hair out if I was in your shoes. Get better soon.

Total Distance
0.00

All-day skiing at Deer Valley. FUN!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 30 minutes of strength training. Still debating what I should do this week...

PM - 30 minutes on the elliptical.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From allie on Mon, Jan 27, 2014 at 23:03:40 from 174.27.255.112

i think it's a thai food kind of a week.

From Amiee on Tue, Jan 28, 2014 at 09:19:25 from 155.98.164.38

PARTEEEE!

From Andrea on Tue, Jan 28, 2014 at 15:29:00 from 72.37.171.52

What day?!? Thai food sounds wonderful...

From allie on Tue, Jan 28, 2014 at 16:08:52 from 161.38.221.168

friday, saturday, and sunday. siam, sawadee, chanon.

Total Distance
0.00

30 minutes on the elliptical (10/10). I actually seem to feel pretty good on the elliptical...I can control my pelvis and knee movement a lot more. I have found that my adductor muscle tires out very quickly (like within 5 minutes) so I'm wondering if that is my weakest link.

If you're looking for some good running reads - I've read most of these and have learned a lot from them.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.50
Comments
From Amiee on Tue, Jan 28, 2014 at 14:30:55 from 155.98.164.38

Good list, but they missed the best running book ever!!!

http://bit.ly/1gnwU8P

From allie on Tue, Jan 28, 2014 at 16:37:25 from 161.38.221.168

little mew. ahhh! you need to get a cat now so you can call it little mew and give it a collar with a heart-shaped tag that says little mew loves yew.

Total Distance
0.00

AM - 30 minutes on the elliptical (10/10). 

PM - 30 minutes on the bike.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Kass on Wed, Jan 29, 2014 at 10:52:54 from 155.97.240.30

Definitely switch things up! Stair stepper is good too

From Rachelle on Wed, Jan 29, 2014 at 16:21:00 from 199.190.170.30

I think you need an elliptigo. :-)

Total Distance
4.50

AM - 4.5 miles, a couple with Jake. 

PM - 25 minutes of elliptical/bike combo. 

Saucony Kinvara Plum Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
0.00

30 minutes on the elliptical (10/8). I am going to Dr. Stephen Kirk this afternoon to get a fresh opinion on my injury problems and get some blood work done.

So glad it's the weekend! It's felt like a long week.

Saucony Kinvara 5 #F0158 Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.20
Comments
From Rob on Fri, Jan 31, 2014 at 09:16:53 from 63.235.131.194

Have you seen Dr. Albano? He is pretty awesome, and he might be able to help you. His office is up by the U.

http://www.youtube.com/watch?v=2WBZ4AVlfPk

From Andrea on Fri, Jan 31, 2014 at 09:20:47 from 72.37.171.52

I have considered going to him many times...he's not covered by my insurance so I have been hesitant. Dr. Kirk was recommended to me, but if he doesn't help I'm probably going to fork up the money to see Dr. Albano.

From Rob on Fri, Jan 31, 2014 at 09:25:02 from 63.235.131.194

Yeah, that was my problem too. Luckily he took my wifes insurance but I still ended up paying $250 which I'm upset about.

From Andrea on Fri, Jan 31, 2014 at 09:27:17 from 72.37.171.52

Did he spend a lot of time with you and do a thorough evaluation?

From Rob on Fri, Jan 31, 2014 at 09:35:50 from 63.235.131.194

He spent quite a bit of time looking at it with the Ultrasound, not a whole lot of physical tests like the PT did. Since you have MRI's and pictures of the actual operation that might help him more. I still left feeling a bit hopeless but he does the regenerative injections with plasma which he claims is the answer. His argument was that tendons don't get a lot of blood flow like the muscle does so they heal slower and with the injections he can simulate better blood flow. I'm a network guy though, I hate doctors so I don't understand it all as well as you would.

From Jake K on Fri, Jan 31, 2014 at 09:38:07 from 199.190.170.30

So you are doing PRP injections, Rob? Very KobeBryant of you! I'm guessing insurance doesn't cover those?

From Rob on Fri, Jan 31, 2014 at 09:45:30 from 63.235.131.194

I'm up in the air about it still. He's going to be mad at me cause I cancelled my PT session. I figured for a $30 co-pay twice a week I could pay for a massage instead. I don't need a doctor to show me how to stretch with rubberbands.

I'm kind of OK with just being a recreational runner now. I'm slowly healing on my own, so I'll probably just continue what I'm doing. I would love to run a 50 again but if I got better I'd probably just go hurt something else.

From Jake K on Fri, Jan 31, 2014 at 09:58:17 from 199.190.170.30

Get the book I linked today. $8 co pay, one time only.

From Bret on Fri, Jan 31, 2014 at 10:03:56 from 216.234.133.229

Andrea - is this a different problem you think from what the surgery repaired? If it is the same issue, have you consulted with the surgeon?

From Rob on Fri, Jan 31, 2014 at 10:07:59 from 63.235.131.194

I have a Camaro LS1 engine in a VW Bus.

From seeaprilrun on Fri, Jan 31, 2014 at 11:01:36 from 68.102.189.33

I hope you find answers! Such a long journey this has been for you! You keep hanging on, one of these days your perseverance is gonna pay off.

From Rachelle on Fri, Jan 31, 2014 at 12:01:21 from 159.212.71.17

Dr. Kirk did his residency at the clinic my Mom works at. I never saw him personally but only ever heard good things about him. Best of luck.

From Andrea on Fri, Jan 31, 2014 at 12:07:14 from 72.37.171.52

Bret - It's the same old thing...I contacted the surgeon today, but honestly don't have a lot of confidence that he will have a solution. I really believe the problem is associated with my mechanics now and not necessarily a problem with the surgery. But who knows, maybe he'll have some insight.

From Tara on Fri, Jan 31, 2014 at 14:02:27 from 75.169.143.62

Hope you get some answers!

Total Distance
0.00

45 minutes of elliptical/stairmaster combo then 30 minutes of strength training.

Sleeping is the best.

Saucony Kinvara Plum Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

What a fantastic afternoon of powder skiing! I was able to skin ~2500ft today which is a marked improvement from several weeks ago. We skinned up Flagstaff Mountain, skied into Days Fork, skinned back up then down to the car. It's hard to beat the views of snow-covered mountains and blue skies.

 

Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 116.20
Total Distance
0.00

AM - 30 minutes on the bike. 

PM - 30 minutes of strength training + new adductor strengthening plan.

So I went to Dr. Kirk last Friday as well as Dr. Cosgrave (as part of Comprehensive Orthopedics + Sports Medicine). Both did a thorough evaluation and could find nothing structurally or mechanically that stood out. We talked in detail about a new plan of action and decided - try another steroid pack, new physical therapist with focus on adductor and surgical sites, blood work, and evaluation of running mechanics to be done this Friday. I feel like this - 

Saucony Kinvara 5 #F0158 Miles: 1.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 116.00
Comments
From SlowJoe on Mon, Feb 03, 2014 at 18:33:43 from 66.69.93.8

Ugh. Maybe a good thing they couldn't find anything; let's hope the strength training is all you need. Always good to have a plan, at least.

From DaleG on Mon, Feb 03, 2014 at 19:32:44 from 152.216.11.5

Andrea, that's how I feel 24 hours a day and especially on runs. I hope the new plan works for you.

Total Distance
5.00

AM - Fresh snow tracks with Jake, 5 miles.

PM - 30 minutes on the bike. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.50
Comments
From Jake K on Tue, Feb 04, 2014 at 09:03:52 from 159.212.71.25

Powder run!

From Jake A on Tue, Feb 04, 2014 at 17:41:24 from 72.37.171.52

You couldn't resist the temptation.

Total Distance
0.00

AM - 30 minutes on the bike. 

PM - 30 minutes on the recumbent bike very easy.

Saucony Kinvara Plum Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.00
Total Distance
0.00

AM - 45 minutes easy on the bike while on a conference call.

Treadmill Truths: Because there is alot of Crappy Myths being Laid Down this week on the net by the Gait Guys. 

Saucony Kinvara 5 #F0158 Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Fritz on Thu, Feb 06, 2014 at 11:19:14 from 65.116.116.6

I tried a conference call while running but that didn't work so well. Good choice of equipment.

From RileyCook on Thu, Feb 06, 2014 at 11:22:44 from 172.56.8.10

Nice multi-tasking.

From seeaprilrun on Fri, Feb 07, 2014 at 10:01:12 from 68.102.189.33

Interesting article! Hope the new regimen brings you some results!

From Jake K on Fri, Feb 07, 2014 at 10:06:56 from 159.212.71.199

Nice job hiding the M&Ms. You didn't think the first place I would look is where we keep the dog bones?

From Jake K on Fri, Feb 07, 2014 at 10:09:03 from 159.212.71.199

I re-hid them, so good luck finding them this afternoon! I put them in a spot so secret that (hopefully) I'll forget where they are, too.

From Rob Murphy on Fri, Feb 07, 2014 at 10:09:31 from 163.248.33.220

I just tried to click on this link from my Alta High computer and it was blocked. Categorized as "porn".

What are you linking to?

From Jake K on Fri, Feb 07, 2014 at 10:14:51 from 159.212.71.199

Same as IMC. Our firewall blocks anything on Tumblr. Or maybe just anything about treadmills. Most of the tumblr sites I try to visit are about treadmill running.

Total Distance
3.50

A few miles before my gait analysis with the doctor. It turns out that I know more about gait biomechanics than he does, so it was not hugely beneficial. The only thing to note is that I have 10 degrees more hip extension on my left side than right side.

I also got my lab results back...everything was relatively normal except that my ferritin is 24ng/ml. This is significantly lower than the last time I checked and a bit surprising considering my lack of training and taking 100mg of iron almost every day. 

Saucony Kinvara Plum Miles: 3.50
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 117.00
Comments
From Jake K on Fri, Feb 07, 2014 at 11:10:08 from 159.212.71.199

You have to drink the blood iron. We can mix it w/ orange juice, pineapple juice... and maybe Malibu?

From Rob on Fri, Feb 07, 2014 at 11:41:31 from 63.235.131.194

Did you go to Wasatch? I was going to get my gait analyzed last Saturday but decided I didn't want to pay the $250 when I know my gait is messed up already.

From Bret on Fri, Feb 07, 2014 at 12:44:39 from 216.234.133.229

24 is pretty low for an endurance athlete! Mine was 23 last year. Perhaps you are not getting good absorption from the product you are using. Let me know if you want the name of the brand I use.

From Rob Murphy on Fri, Feb 07, 2014 at 13:03:46 from 24.10.249.34

Ribeye and fried eggs every morning for breakfast.

From Matt Poulsen on Sat, Feb 08, 2014 at 16:27:11 from 50.168.224.197

Red meat!

I love that you knew more about gait analysis than he did :) Hope you find improvement soon.

Total Distance
5.00

AM - Saucony shoe testing 2x1.5 miles. New Mirage 5s will be a great update to an already favorite training shoe of mine.

PM - 2 miles with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From RileyCook on Sun, Feb 09, 2014 at 18:12:09 from 174.52.81.216

Hey I just wanted to thank you for taking pictures of the race again. It's very nice/cool of you to take pictures of other people too (even though we all know you're there for jake), and I always enjoy seeing them.

Total Distance
0.00

Powder day at Solitude...best day of the year!!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.00
Comments
From Jason D on Sun, Feb 09, 2014 at 17:53:37 from 198.228.228.48

Woah. Crazy!

From allie on Sun, Feb 09, 2014 at 18:54:19 from 65.130.189.75

great shots! looks like great fun. you should make photo mugs for BMFFWT.

From Christie on Tue, Feb 11, 2014 at 07:01:32 from 74.213.202.246

Awesome photos!!!

Total Distance
5.80

PM - 5.8 miles with Jake, nice and warm.

Athletes who sleep 8-hrs or more are 68% less likely to be injured than athletes who often sleep less. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 116.00
Comments
From Amiee on Mon, Feb 10, 2014 at 10:08:42 from 155.98.164.38

How big is the sample? Looks like you should never ever be injured then :)

From Tom K on Tue, Feb 11, 2014 at 07:50:33 from 174.58.4.250

This chart is not good news for me, but thanks for posting this. This is interesting. Where did you get this from?

p.s. You should enter in your 5.8 miles. They are part of the comeback!

From DaleG on Tue, Feb 11, 2014 at 17:56:02 from 152.216.11.5

No wonder I'm falling apart. I only get 3 1/2 to 4 hours of sleep most nights.

From SlowJoe on Tue, Feb 11, 2014 at 18:22:13 from 66.69.93.8

Interesting chart.

I get 6 hrs....but looks like I should go for 5!

From josse on Thu, Feb 13, 2014 at 12:30:27 from 70.208.20.115

I wish I could get more sleep. I need to be more serious about early bedtime because 5 am come quickly when you go to bed after 11. I notice a huge improvement in my running when I get more consistent sleep.

Total Distance
3.10

AM - 30 minutes easy on the bike.

PM - Wheeler Farm run with Jake in my parachute shorts.

Saucony Kinvara 5 #F0158 Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Comments
From allie on Tue, Feb 11, 2014 at 20:48:33 from 65.130.189.75

WHAT are parachute shorts? must see.

From Andrea on Wed, Feb 12, 2014 at 09:18:27 from 72.37.171.52

Kinda like these but shorts style - http://goo.gl/8uItlJ

Total Distance
3.00

AM - 3 miles with Jake, really pleasant weather.

PM - 30 minutes of strength training. Not feeling very good today...have some pelvic symphysis and IT band pain. I've had adductor and groin pain regularly but haven't had these other symptoms in a while.

Proof That Crash Training Doesn't Work:

"In the study, when runners did 24 hard workouts over an eight-week period, their fitness improved throughout, and they peaked with a 10% increase in VO2 max, a measure of aerobic capacity. In contrast, when runners did the same 24 hard workouts in a three-week period, their fitness declined during the training block, and improved only after almost two weeks of no running."

Saucony Kinvara Plum Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Comments
From seeaprilrun on Wed, Feb 12, 2014 at 17:22:22 from 68.102.189.33

You post a lot of great articles! I for one really enjoy reading them.

From JulieC on Wed, Feb 12, 2014 at 17:37:02 from 63.224.113.171

Well no brainer there...but glad someone got it on paper....hmmm either 3 hard workouts a week for 8 weeks vs. 8 hard workouts in a week for three....? I can barely recover from two so 8 i would be dead ;-) thanks andrea.

Total Distance
3.30

AM - 3.3 miles, a little with Jake. 

My hometown of Knoxville, TN got 8" of snow last night - the most since the "Blizzard of '93". There is soo much excitement for snow there...wish I was home right now! If only people were as happy when it was snowing here :)

Saucony Ride 7 Cheetos Miles: 3.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jake K on Thu, Feb 13, 2014 at 11:24:48 from 199.190.170.28

Were you even born yet in 1993? :-)

From Andrea on Thu, Feb 13, 2014 at 11:27:43 from 72.37.171.52

I was 6! There's even a wikipedia article about it!

From Jake K on Thu, Feb 13, 2014 at 11:36:14 from 199.190.170.28

I remember the Blizzard of '93! Mike Phoenix was our neighborhood's paperboy... it was a team effort to get the newspapers out - w/ me and his brothers. We were off school for a couple days (which is crazy in upstate NY).

From Rachelle on Thu, Feb 13, 2014 at 12:02:08 from 199.190.170.24

That is crazy! Did they shut down the city? I am feeling jealous of all of these crazy snow storms.

From fiddy on Thu, Feb 13, 2014 at 13:36:11 from 155.101.96.139

Wikipedia mentions your age in 1993?

From Amiee on Thu, Feb 13, 2014 at 13:42:24 from 166.70.240.95

Snowmagedon would be nice, but I am kind of liking this SUNSHINE!

From allie on Thu, Feb 13, 2014 at 18:04:57 from 65.130.189.75

http://tinyurl.com/n88zfco

From Jake K on Thu, Feb 13, 2014 at 21:02:20 from 67.177.11.154

I hope you really made that edit to Wikipedia.

From Amiee on Thu, Feb 13, 2014 at 21:15:54 from 166.70.240.95

Ha ha! I didn't catch that with the first read :) I can't believe I have a friend that was only six years old in 1993!

From Rob Murphy on Thu, Feb 13, 2014 at 21:30:47 from 24.10.249.34

David Letterman called the Blizzard of 93 the "Blizzardo Diablo". I remember it well, several inches of snow in Greenville, SC. I remember it because Ann and I went to see Def Leppard that night and almost didn't make it home.

We used to rock!

Total Distance
3.50

AM - 3.5 miles with Jake. We matched almost perfectly and it was embarrassing.

PM - 30 minutes of strength training.

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.50
Comments
From Rob on Fri, Feb 14, 2014 at 09:07:49 from 63.235.131.194

It's acceptable on Valentines day! Did you wear matching pink Saucony jerseys?

From DaleG on Fri, Feb 14, 2014 at 19:01:43 from 152.216.11.5

Nice job.

Total Distance
3.50

AM - 3.5 miles in spring-like temperatures. This week has been a nice break from winter!

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.40
Total Distance
4.20

AM - Three loops around Liberty Park with Allie and May, 4.2 miles. 

PM - Jake and I went to the climbing gym and climbed for ~2 hours - pretty fun stuff! My hands hurt now.

Saucony Kinvara 5 #F0158 Miles: 4.20
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 116.20
Comments
From SpencerSimpson on Sun, Feb 16, 2014 at 13:20:16 from 198.228.216.33

Hope you're feeling better Andrea, seriously.

From allie on Sun, Feb 16, 2014 at 17:10:11 from 65.130.189.75

it was great running with you today. things really went downhill for me after you left -- when i heard the word starbucks i immediately went into crash mode and started thinking about a giant frothy chai.

long live febuwarm!

From Matt Schreiber on Sun, Feb 16, 2014 at 17:14:28 from 66.17.102.185

Climbing wins!

From SlowJoe on Sun, Feb 16, 2014 at 17:33:47 from 66.69.93.8

Just give your hands a recovery day and they'll be fine.

Climbing sounds fun. Although I was climbing my tree to put up Christmas lights back in December, and it was mostly terrifying. I guess I'm not 9 anymore.

From Andrea on Sun, Feb 16, 2014 at 18:45:46 from 67.177.11.154

Spencer - thanks for the concern. I'm doing a little better, but there are so many ups and downs that it's hard to know. I've been doing the stretches you recommended me...but I can do it too much or for very long bc my pelvis gets misaligned super easily right now.

Allie - you are welcome to join the 3-5 mile plan....guaranteed no crashes!

Matt and Joe - I really enjoyed the climbing. I'll admit that both jake and myself got a little anxious at the heights but it was a great all around workout! The kids at the gym were fearless and I have so much more appreciation for the really good climbers!

Total Distance
3.50

AM - 3.5 miles.

These 11 Charts Show Everything That's Wrong With The Modern Diet

Saucony Kinvara Plum Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 115.50
Total Distance
3.50

Typical 3.5 mile loop. 

Jake and I both highly recommend this book by Steve Magness. We haven't read the whole book (it just came out yesterday!) but Jake spent quite a bit of time last night reading to me excerpts in the book that he felt were important, which ended up being about everything.  The Science of Running: How to find your limit and train to maximize your performance. Here is a description -

If you are looking for how to finish your first 5k, this book isn't for you. The Science of Running is written for those of us looking to maximize our performance, get as close to our limits as possible, and more than anything find out how good we can be, or how good our athletes can be. In The Science of Running, elite coach and exercise physiologist Steve Magness integrates the latest research with the training processes of the world's best runners, to deliver an in depth look at how to maximize your performance.

It is a unique book that conquers both the scientific and practical points of running in two different sections. The first is aimed at identifying what limits running performance from a scientific standpoint. You will take a tour through the inside of the body, learning what causes fatigue, how we produce energy to run, and how the brain functions to hold you back from super-human performance. In section two, we turn to the practical application of this information and focus on the process of training to achieve your goals. You will learn how to develop training plans and to look at training in a completely different way. The Science of Running does not hold back information and is sure to challenge you to become a better athlete, coach, or exercise scientist in covering such topics as:

· What is fatigue? The latest research on looking at fatigue from a brain centered view.
· Why VO2max is the most overrated and misunderstood concept in both the lab and on the track
· Why "zone" training leads to suboptimal performance.
· How to properly individualize training for your own unique physiology.
· How to look at the training process in a unique way in terms of stimulus and adaptation.
· Full sample training programs from 800m to the marathon.

  

Saucony Kinvara Plum Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From Jake K on Tue, Feb 18, 2014 at 09:27:17 from 159.212.71.173

You know the book is a winner when I feel the need to read an entire chapter out loud.

From Amiee on Tue, Feb 18, 2014 at 16:39:33 from 155.98.164.38

Do you have any recommendations for a book for people that are just "looking for how to finish your first 5k"? I am serious. I want a good bare bones beginner running book so I don't break myself learning how to run again!

From Jake K on Tue, Feb 18, 2014 at 16:45:01 from 199.190.170.28

Amby Burfoot's book, the one he wrote for RW... I think its called the complete book of beginner running or something like that.

From Andrea on Tue, Feb 18, 2014 at 17:01:59 from 72.37.171.52

Well, something like this is the first 8 weeks of your training! http://goo.gl/Nv3uX2

From Derek D on Tue, Feb 18, 2014 at 17:02:10 from 68.109.132.154

I'm glad you guys are enjoying some of the book so far. I'm going to order it. I'll have to stay up past 8 reading next week.

From Jake K on Tue, Feb 18, 2014 at 19:38:30 from 67.177.11.154

I know, that's my problem w/ books... I started reading a few pages last night when Andrea interrupted me to make sure I was going to be able to fall asleep :-)

I have to stick to magazines and Grantland articles for weeknights, and save books for trips to races.

From JulieC on Sat, Feb 22, 2014 at 14:46:44 from 70.103.189.14

Thanks for sharing i am going to get this or come to your library. When are u open? :-)

Total Distance
4.30

AM - Ran over to the tempo loop to check up on Jake during his workout (make sure he wasn't just loafing around) then finished the rest of the run with him on his cooldown.

PM - 30 minutes of strength training.

Saucony Kinvara 5 #F0158 Miles: 4.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
3.50

AM - 3.5 miles around the neighborhoods with Jake. 

In the past month, I have gained 3-4 lbs...this is definitely a change! When I got hurt 19 months ago, my weight dropped way low to 113lbs, and I was unable to gain the weight back (despite the fact that I stopped exercising completely). I don't really know why this happened because my diet didn't change at all...my guess is that my body was fighting the injury and trying to protect itself. My normal weight is ~117lbs so maybe this is a sign that I am healing and gaining muscle mass again! Or maybe I'm just eating way too much food :)

Saucony Kinvara Plum Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From Amiee on Thu, Feb 20, 2014 at 08:48:03 from 155.98.164.38

You must be feeling better this week!?! Runzies every day!!!

From Andrea on Thu, Feb 20, 2014 at 08:51:34 from 72.37.171.52

Better, yes. Running for 30 minutes every day doesn't cause many problems like the the further distance runs...so my new plan is to do this for 6 weeks or so, then re-evaluate. I was obviously not getting anywhere by pushing the limits!

From SlowJoe on Thu, Feb 20, 2014 at 09:26:23 from 168.215.171.129

My wife told me to never make any weight-related comments on female blogs, but I like that you're able to run every day. Should keep you in decent shape for when you're ready to start training harder again.

From Amiee on Thu, Feb 20, 2014 at 09:28:09 from 155.98.164.38

Ha! You should change your name from SlowJoe to SMARTJoe :)

From Jake K on Thu, Feb 20, 2014 at 09:35:35 from 159.212.71.173

Now that you've defied your wife's orders and have nothing to lose, I think you should spend the rest of the morning making weight-related comments on all female blogs. Guys too if you have time. That should stir things up!

From Andrea on Thu, Feb 20, 2014 at 09:37:05 from 70.208.22.170

If the guys can comment on each other's blogs with "great weight today", girls can too :)

From Amiee on Thu, Feb 20, 2014 at 09:37:35 from 155.98.164.38

But he didn't make any weight-related comments??? Or am I missing something...

From Jake K on Thu, Feb 20, 2014 at 09:44:41 from 159.212.71.173

Good point. SlimJoe is smarter than all of us.

From SlowJoe on Thu, Feb 20, 2014 at 10:42:57 from 168.215.171.129

Thanks Jake. Now, go lose some weight, tubby.

Total Distance
3.50

AM - 3.5 miles, mostly with Jake. Relieved that it's finally Friday - almost the weekend!

Saucony Kinvara Plum Miles: 3.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 117.50
Total Distance
4.50

AM - Ran with a good crew on their warm-up for the SLC Winter Series 15K then was on camera duty. I was really disappointed to see that the organizers decided not to have heat lamps today...so I got in about 2.5 hours of shivering as well. Here is a link to photos (end of the album).

Saucony Kinvara 5 #F0158 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.00
Comments
From Jake K on Sat, Feb 22, 2014 at 15:38:28 from 67.177.11.154

I'm going to get you a portable, propane powered heat lamp for st Patricks day.

From allie on Sun, Feb 23, 2014 at 12:18:27 from 65.130.189.75

i recommend this model: http://alturl.com/4c3mw

From Josh E on Sun, Feb 23, 2014 at 14:15:03 from 65.130.223.132

Thanks for the video Andrea.

From SlowJoe on Sun, Feb 23, 2014 at 14:37:13 from 66.69.93.8

Enjoyed the pictures and video. More looking forward to some race reports though -- I like your month-by-month plan there on the left!

From Matt Poulsen on Sun, Feb 23, 2014 at 16:03:57 from 50.168.224.197

Great to run with and chat with you, Andrea! I'm excited for the day when you are a PR-crushing machine! Nice pictures, and thanks for taking them.

Total Distance
3.20

AM/PM - Ski tour in the Pink Pine area ~2500ft. We haven't been to this area in a long time, so it was great to be able to ski there again! The views were amazing and snow was variable - deep powder to slushy to crusty. 

PM - I couldn't resist the 60 degree temperatures in the valley, so I ran 3.2 miles with Jake after a short break from skiing.

Saucony Kinvara Plum Miles: 3.20
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.00
Comments
From Amiee on Sun, Feb 23, 2014 at 22:46:24 from 166.70.240.95

Oooh looks lovely! I thought you would be skiing in a bikini today! It is hot out.

Total Distance
5.70

AM - 3 miles. 

PM - Strength training for 30 minutes at lunch. Then, 2.7 miles on the grass at Murray Park with Jake after work. 60 degrees again! 

Wow, talk about drama - The Inside Story Of Gabriele Grunewald’s DQ. This whole situation is really sad to me.

Saucony Kinvara Plum Miles: 3.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 117.60
Comments
From Jake K on Mon, Feb 24, 2014 at 09:56:31 from 199.190.170.30

Wow... quite a read. I can't wrap my head around how USATF can allow this to happen. I also can't believe I've ever quoted or written positive things about AlSal in the past. He's a dick. I'll root for athletes I admire and want to do well (like Mary Cain), but I'm done supporting anything he does. Too bad his book is on my iPad instead of a hard copy, I'd gladly throw it away.

From Andrea on Mon, Feb 24, 2014 at 09:58:35 from 72.37.171.52

He was definitely on a power trip this past weekend!

From Jake K on Mon, Feb 24, 2014 at 10:02:16 from 199.190.170.30

Mike D used to say "Your actions are your integrity"

Alberto would not be sponsored by Opedix :-)

From Andrea on Mon, Feb 24, 2014 at 10:02:50 from 72.37.171.52

So what does that say about Decker? :)

From Jake K on Mon, Feb 24, 2014 at 10:05:33 from 199.190.170.30

He's the prince of majestic unicorns

From RileyCook on Mon, Feb 24, 2014 at 10:24:24 from 172.56.9.86

That's definitely the most in-depth summary you'll find on the situation. Really sad for a national title to be stripped on this BS DQ.

I do like how athletes on twitter are all speaking out against the decision though. I hope USATF gets this right in the end even if they are forced to unwillingly.

Total Distance
6.70

AM - 3.7 miles, met up with Jake halfway through the run.

PM - 3 miles. Got a tan!

I am headed to Bend, OR this evening to see Jay Dicharry of REP Oregon tomorrow morning. He was recommended to me by the Saucony lab, and I like his fundamental approach in the book Anatomy for Runners. In his email exchange with me, he wrote -

"I'm not going to sugarcoat this, pubalgia rehab can be complex. It takes very targeted rehab in very specific movement patterns. I've seen a lot of success in people who have taken proper time and energy, but it comes a bit more slowly, as these structures are under such great load."

This gives me more confidence in him because this rehab is very complicated. I have spent ~10 hours a week the past year learning about this injury, rehab, movement patterns, gait analysis, etc and am tired of seeing therapists that know less than I do in a subject that I am a novice. I hope that this trip will be worthwhile, but it's a chance that I'm willing to take. He will spend 2-3 hours with me to try to identify the incorrect movement patterns and set me up with a program to follow.

Saucony Kinvara Plum Miles: 3.70Saucony Kinvara 5 #F0158 Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From Rachelle on Tue, Feb 25, 2014 at 12:12:41 from 159.212.71.25

Travel safely and best of luck Andrea.

From Jake A on Tue, Feb 25, 2014 at 21:10:52 from 174.23.130.101

Good luck. I hope you learn a lot and make some progress.

Total Distance
7.00

AM - 3 miles on the golf course in Bend, OR. It was freezing and foggy, but I saw ten deer and two skunks! Then went in to see Jay Dicharry and ran another mile on the treadmill. I spent a solid 4 hours at the lab....more on that tomorrow.

PM - 3 miles with Jake in the SUN! 

Saucony Kinvara Plum Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From SlowJoe on Wed, Feb 26, 2014 at 19:21:38 from 66.69.93.8

Wow, it's gotta feel great to get all that attention from an expert that knows your injury. Hopefully confidence is high you have the answers now. Good news!

Total Distance
3.00

AM - 3 miles. I was going to wait until the afternoon, but I woke up early and didn't want to run in the rain this afternoon. 

My visit with Jay Dicharry was worth every penny - there's definitely a reason why he's considered one of the best running biomechanics specialists. Even more impressive was the fact that he broke his jaw in 5 places, fractured his skull, and lost ~4 teeth from a really bad fall last week...poor guy's entire right face was swollen and looked to be painful, but he was there to evaluate me nonetheless. Anyway, I am confident in him and his rehabilitation approach. It is significantly different from any other therapist that I have seen (and I have seen a lot!)...in many cases I have been told to do things WRONG for a long time. I wish I could just move to Bend, OR for the next 6 weeks to work with him, but he gave me an evaluation report, DVD with my rehab program exercises, and other handouts. Here is a section of Jay's review that sums up my problems and what I need to work on.

•    You’ve got right leg stability issues caused by instability of your spine and pelvis. Your want your deep core muscles to maintain your posture as you run, however, you over-dominate with your flexors. These muscles are not postural, will fatigue, and then you’ll flop into the opposite of flexion, which is excessive extension – which will INCREASE compression in the back – not good! The muscles in the pelvis that stabilize your hips originate at your pelvis become inhibited and weak when the core is not stable. (this is why we see your right leg internally rotate and adduct more than it should. Another reason we see this is that you naturally have a little bit of toe out. Nothing is wrong with this. But you’ve tried to adopt a standing and running posture that keeps your feet pointed straight……which causes more internal rotation in your hip! – let your feet point slightly out ad stop the madness. 

•    What to do? Fix the PROBLEM. The problem is poor stabilization of your deep core muscles. You need to spend quality time on improving this imbalance. Ensure you are feeling SPECIFIC activation of the CORRECT muscles. Its not so much the exercise, its how you perform the exercise that really matters. 

•    Fix your posture – mom tells us not to slouch, but she didn’t say to cheat your low back position to avoid looking like you are slouching. The taping we did today will make an imprint in your brain to slide your shoulders back along your ribs – that’s how you keep your shoulders where they should be. With this in place, it will be easier to find a better position for your low back.

•    Fix your hip mechanics. Your foot contacts way too far in front of your body. Let’s repeat what we said today: A Very high rate of loading placed on an unstable system = disaster. Because you have posture issues, you lean slightly forwad with an extended back (slight toilet bowl of doom posture). This forces you to contact too far forward, which dramatically elevates your loading rates. You are in the 8100 Newtons/sec range. You should be less than half this.  How do you fix it? Again, first, spend time stabilizing your spine. When you are ready for phase 2, it will emphasize good hip dominant mechanics. This combined with the C-skip and Treadmill hip extension drill will make a huge dent in you understanding how to get the right muscles involved, and how to do this when running (both easy, tempo, and fast runs).

I have Phase 1 and Phase 2 exercises that will probably take the next 2-3 months to master. Then I will most likely go see him again for a re-evaluation. â€‹His closing remarks to me - 

Getting your better movement is key. Your running form is an issue, but you can’t make good pasta sauce out of rotten tomatoes. Spend some quality time fixing your body, and lay a foundation. Sure, It will take some work and patience on your end, but nothing that you shouldn’t be able to clear up 100% and make this a thing of the past.

Saucony Cortana Gravy Miles: 3.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Jake K on Thu, Feb 27, 2014 at 10:09:16 from 199.190.170.31

I've gotten a lot of text messages while you are in the middle of PT/MD visits that have said "This is worthless, I know more than this guy does, etc"...

... it was actually a relief to finally get the "Wow, Jay is great - I've been doing everything wrong!" message.

I trust Spencer's judgement and since he thought so highly of Jay, I had a good feeling about this and I'm glad you were able to go see him this month.

Forward progress from here. Two steps forward... then two more steps forward, repeat, repeat!

From Andrea on Thu, Feb 27, 2014 at 10:28:57 from 72.37.171.52

This is going to work.

And guess who gets to do all these new fun exercises with me?!

From Jake K on Thu, Feb 27, 2014 at 10:36:04 from 199.190.170.31

Me! If I am going to see him next time you go up, I better get to work... otherwise his recommendation for me will be a wheelchair.

From Andrea on Thu, Feb 27, 2014 at 10:48:11 from 72.37.171.52

We can take up an entire day at his clinic! I do think it would be very valuable for you to see him...he is very passionate about improving performance and getting the most out of yourself. Fun guy too - really into backcountry skiing and mountain biking. I told him that he could stay with us for a month, he could fix me and play in the mountains here :)

From Neasts on Thu, Feb 27, 2014 at 10:48:11 from 174.27.229.164

I'm seriously jealous of this great resource you've gotten to see. Just amazing. "Toilet bowl of doom posture"?! And is he calling you "rotten tomatoes"? Hahaha! Combined with his knowledge, his language would kick any competitive person's butt into high gear. I'll be interested to see how you progress and what he has to say about it.

From Andrea on Thu, Feb 27, 2014 at 10:50:19 from 72.37.171.52

Neasts - his language makes me feel like a complete novice :) I think he uses that for motivation! It's obviously working on me.

From Jason D on Thu, Feb 27, 2014 at 18:51:08 from 24.1.80.94

Good news, Andrea. I am convinced part of that rotation issue in the right leg is from driving a car (causes weak glute medius, or really retunes the muscle), something you can actually feel if you correct your alignment away from the angle to accelerator wants you to. But you know, hey, English Ph.D speaking here :), not a man of science.

But I think the feedback you got points to the ways everyday movements/positions/behavior/and so on affect how we move.

What a great resource. Thanks for sharing the knowledge, and, as always wishing you the best.

From seeaprilrun on Thu, Feb 27, 2014 at 18:57:52 from 68.102.189.33

This sounds so promising for a change! Yay for solutions and a plan! I am watching this with great interest--I have a close running friend struggling with "sports hernia"...he is frustrated beyond belief.

From Josh E on Thu, Feb 27, 2014 at 23:18:25 from 65.130.223.132

I hope for the best for you. I read his book and this all sounds familiar. And with the customization you need to get back on the right track. He seems like he really wants to make a name for himself fixing the fundamental issues that cause each of us to struggle. Good luck in your rehab and we'll have to talk about those core exercises!

Total Distance
4.00

AM - 4 miles with Jake. It is a lot harder to enjoy running when constantly thinking 'light feet, good posture, engage core' but hopefully that will come natural in the next several weeks.

Heading to Phoenix this afternoon...since when is it supposed to rain in the desert?!

Saucony Guide 5 Blueberry Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From Amiee on Fri, Feb 28, 2014 at 09:34:17 from 166.70.240.95

Ha! I can't imagine having to think all those things when running :) I can't even walk while thinking light feet, fully extend your hips, engage your core, squeeze your glutes, don't wibble wobble your pelvis! Walking is SO HARD!

From SlowJoe on Fri, Feb 28, 2014 at 09:38:48 from 168.215.171.129

Reminds me of golf...too much to think about at once! I'm sure it'll come easier as you run more. At least you have some trustworthy advice to go off of now.

From Jake K on Fri, Feb 28, 2014 at 09:41:11 from 199.190.170.31

And then once you can run again normally, we'll get you some golf lessons so you can REALLY know what being frusturated feels like!

From Jason D on Sat, Mar 01, 2014 at 17:33:10 from 24.1.80.94

For a while all I could hear was "1-2-3, 1-2-3" (to the beat of ~180 beats per minute). Lean forward at the ankles not at the waist, make sure those ankles are soft! Step lightly! lift, don't push off, keep your head on the horizon, drive with the glutes! Good job, but stayed relaxed! This all goes through my head (to varying degrees on most every run).

Every run I spend at least several minutes thinking about my arm carriage. I found the . . . eh, hem, the non-Saucony running folks I run in put out some helpful running form/drill videos, but they not really "their" drills but still sound advice.

Also, Dr. Cucucazzella's Youtube video. I'm guessing it stuff you know, but it has some fun stuff in in (Razor scooter!). As I have always said, good running form is not something we learn, but something we are always struggling to maintain.

Total Distance
4.00

Spectated the Phoenix Marathon....Jake's parents and I were able to see Jake 5 times along the half marathon course. I ran the last mile of the course then ran a 3 mile cooldown with Jake, Derek, and Amy Cook. Congrats to everyone from the blog that ran today - Utah runners dominated the races!

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments
From SlowJoe on Sat, Mar 01, 2014 at 20:18:51 from 66.69.93.8

Wow, 5 times is awesome. My parents live inside the loop that the Houston Half makes and I saw them once. Glad y'all had fun!

Total Distance
4.50

AM - 4.5 miles with Jake in the valley of the sun.

PM - 5 mile bike ride with the boy.

Saucony Kinvara Plum Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 183.00
Comments
From allie on Mon, Mar 03, 2014 at 14:21:31 from 161.38.221.168

gurrrrl, where have you been?

good weight, good weight.

Total Distance
4.60

AM - Still living the dream in Phoenix...ran 4.6 miles with Jake on the dirt canal trail. I have been on the '30 min of running at a time' plan for three weeks now, and it is going very well. I have less discomfort throughout the day and am not stressing the body - but it's just enough to satisfy my running fix every day. Also, I can already feel a difference with the new therapy. So I need to stick to this plan for 3-5 more weeks...

Saucony Kinvara 5 #F0158 Miles: 4.60
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments
From Amiee on Mon, Mar 03, 2014 at 10:03:05 from 155.98.164.38

Have your dreams changed? What kind of dreams can you live in Phoenix :)

From Andrea on Mon, Mar 03, 2014 at 10:05:35 from 70.209.64.254

Laying out in the sun and not working :) that's a pretty good dream!

From Amiee on Mon, Mar 03, 2014 at 10:09:37 from 155.98.164.38

Fair. I want to see what you are doing for this new therapy! My new Pilates PT diagnosed me with all these spinal instabilities and I wonder if they are any of the same things...

From Andrea on Mon, Mar 03, 2014 at 10:10:19 from 70.209.64.254

I'll send you my report!

From Jason D on Tue, Mar 04, 2014 at 20:41:31 from 24.1.80.94

Fantastic. I would gladly trade you a portion of miles for some of that sunshine. Going to be 43 on Friday. That will feel warm . . .

Total Distance
3.50

PM - 3.5 miles with Jake, half on the grass. Didn't feel as great today.

Vern Gambetta:

Without risk there is no return. Certainly no truer words have been spoken. As coaches in preparing our athletes for competition one of our big jobs is to manage risk. Each training session contains an element of risk and to optimize the training benefit the risk must be calculated. In order to achieve adaption we must push the envelope of function, therefore higher risk. The question is how hard and how often? Obviously it is highly individual, sport and event specific. There is no way to have the athletes on the edge all the time. Something will eventually breakdown.

As I have mentioned many times in this blog Bill Bowerman was a huge influence on my coaching. His mantra was a very strict adherence to a hard day of training followed by an easy day. Without sophisticated monitoring technology he was able to achieve great success following this principle. His simple hard easy sequence was his method of managing risk. We know that training is cumulative. Every workout does not have to be at the edge of the envelope of function. The key is to stay healthy and allow the training effects to accumulate. Find out how much and how often you can push it to expand the adaptive horizon, but be sure to balance that with adequate easier work that allows time to adapt.

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 116.90
Comments
From Jake K on Tue, Mar 04, 2014 at 09:39:17 from 159.212.71.77

Vern! Again! He's so timely with his posts... this was the exact conversation we had in the airport security line last night! :-)

From Jake K on Tue, Mar 04, 2014 at 09:43:43 from 159.212.71.77

I really like that "adaptive horizon" term.

From Rob Murphy on Tue, Mar 04, 2014 at 09:50:40 from 163.248.33.220

Gambetta is the gold standard.

From Matt Schreiber on Tue, Mar 04, 2014 at 22:15:29 from 66.17.102.185

Very interseting excerpt. Thanks for sharing it.

Total Distance
0.00

Took the day off from running. I should have taken yesterday off b/c I had some mild discomfort in my groin, but I didn't and am paying for it more today. Live and learn (again). 

PM - 30 min of strength training.

Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.00
Comments
From allie on Wed, Mar 05, 2014 at 18:34:23 from 161.38.221.168

34 minutes of walking.

From Andrea on Wed, Mar 05, 2014 at 19:09:50 from 67.177.11.154

I got 0.21 on my Garmin.

Total Distance
3.00

AM - 3 miles.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.60

AM - 4.6 miles easy, last half with Jake on his cooldown. I wore the Fastwitches to make me feel faster. 

PM - 30 minutes of strength training. 20lb arm weights today!

FRIDAY!!

Saucony Fastwitch 6 Miles: 4.60
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.00
Comments
From Jake K on Fri, Mar 07, 2014 at 09:25:54 from 199.190.170.31

You looked smooth and fast and popular this morning!

From Andrea on Fri, Mar 07, 2014 at 09:33:53 from 72.37.171.52

I think I should start doing strides...those might help me a lot more on form than just slowly jogging. Thoughts?

From Jake K on Fri, Mar 07, 2014 at 09:36:17 from 199.190.170.31

Let me ponder it...

From Andrea on Fri, Mar 07, 2014 at 09:47:49 from 72.37.171.52

I think it could help...I could try 5 x 10s first and see how I feel afterwards. Then move up to 10 x 15s a few times every week.

From Tara on Fri, Mar 07, 2014 at 10:01:21 from 75.169.136.220

Hi Jake and Andrea. Good to see some representation this morning. Isn't it so pretty outside today? Ahhhhhhh:)

I need to catch up a bit on the blog, you feeling okay Andrea?

From Jake K on Fri, Mar 07, 2014 at 10:14:09 from 199.190.170.31

From our Irish friend...

I think I mentioned a while ago about the Kellogg base approach - it's great for coming back off injury. The aerobic strides progress nicely: they're not rushed and yet they help you get some work in without stressing your musculoskeletal system too much. They're done at about 2 mile effort - so you focus on form rather speed and effort but as the workouts extend you start to get fitter and you notice it, especially if you're doing the progression runs which are untimed and natural/gradual in progression. And while you are getting fitter, over the weeks, everything else is progressing too (bones, ligaments, mileage, LT and AT). I'm a big fan. The method takes about 3 months and then you're ready to start real training.

Andrea could take it a bit slower, do the strides once a week, and when she's ready add in the other stuff. The key to those strides is keeping them aerobic. But yeah, it's the way I'd go - so long as she's not feeling any discomfort from the op. A good 6 month base would set her up nicely and shouldn't really cause any distress. The key is patience - it's worth it in the long run.

From Amiee on Fri, Mar 07, 2014 at 14:19:16 from 155.98.164.36

Nice sleeping this week!

From Jake K on Fri, Mar 07, 2014 at 14:34:19 from 199.190.170.31

She needs to make up for that night where she only got 8 on Tuesday!

Total Distance
3.10

Jake and I went up to Meadow Chutes to backcountry ski today - one of my favorites spots. We haven't skied here since April 2011, and I have missed it! Powder turns and blue skies today.

PM - 5k with Jake around the neighborhoods. I feel better when I run after skiing....maybe it has something to do with improved hip extension.

Saucony Kinvara Plum Miles: 3.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.10

AM - 5k around the neighborhoods with 8x12s form strides. 

PM - Skied up around Twin Lakes Pass and then hung out at the Alta Peruvian for a while. First back to back skinning day this year!

Saucony Cortana Gravy Miles: 3.10
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Total Distance
4.10

PM - 4.1 miles with Jake, alternating grass/concrete loops at Murray Park with 8x15s form strides. 

Saucony Cortana Gravy Miles: 4.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 117.60
Total Distance
4.00

AM - PT / strength training.

PM - 4 miles with Jake...and BEST part of the day - 3 husky puppies came running up to us and we got to play with them :) 

Saucony Cortana Gravy Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 117.60
Comments
From allie on Tue, Mar 11, 2014 at 20:47:05 from 65.130.189.75

cutes!

currycurrycurry

Total Distance
4.00

PM - 4 miles with Jake at Murray Park + 8 x 100m form strides.

Saucony Kinvara Plum Miles: 4.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.00
Total Distance
5.00

PM - 4 miles with my boss Shannon. Pretty awesome that we can do our 1-1 meeting while running! Later, I ran a lap around the horsepark loop instead of waiting in my car for an accident to clear. 

Saucony Fastwitch 6 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Total Distance
4.70

PM - 4.7 miles at 7:57 pace from work with Jake A. So nice out! PT: 30 minutes of Phase 1 and general exercises. 

Saucony Kinvara 5 #F0158 Miles: 4.70
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.80

AM - Horsepark loop, 4.8 miles at 8:45 pace.

PM - Backcountry skiing with Amiee, ~1500ft. Pretty windy out today, but stil plenty of sunshine and fun. PT: Phase 1 and general exercises for 30 minutes.

Saucony WIDE Guide Miles: 4.80
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 0.00
Comments
From Amiee on Mon, Mar 17, 2014 at 13:40:24 from 98.202.9.237

Thanks for taking me skiing and putting up with all my I AM SCARED and I CAN'T REMEMBER HOW TO SKI's!!!

From Jake K on Mon, Mar 17, 2014 at 13:45:08 from 199.190.170.22

Don't worry Amiee, I think I don't know how to ski the first time out every winter. You've missed like 4 years, so that's acceptable.

You'll be hitting jumps switch in a month or two.

Total Distance
4.40

AM - Horsepark loop with Jake, 4.4 miles at 8:10 pace.

PM - Another fun day in the mountains, this time with Jake. Nice slushy spring snow. Back to back ski days on back to back weekends! I'm very excited that I can run and ski in the same day now. PT: Phase 1 and 2 for 45 minutes.

Saucony Kinvara 5 #F0158 Miles: 4.40
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 119.00
Comments
From Amiee on Mon, Mar 17, 2014 at 13:41:45 from 98.202.9.237

I LOOOOOVE that SKY picture!

Total Distance
4.40

AM - Horsepark loop, 4.4 miles at 8:35 pace. 60 degrees out this morning!

I started Phase 2 of my Jay Dicharry Rehab plan yesterday....I'm planning to write a more detailed blog about Phase 1, but I've started to feel (good) changes in the last 2.5 weeks and am optimistic about this approach.

Saucony Cortana Gravy Miles: 4.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 118.50
Comments
From SlowJoe on Mon, Mar 17, 2014 at 18:56:28 from 66.69.93.8

Moving to the next phase with optimism sounds like a good thing. Glad to hear it!

Total Distance
4.30

AM - Off.

PM - 4.3 miles at Murray Park with Jake with 8x12s form strides. PT: 45 minutes strength work w/Todd, plus 15 minutes more after running.

Defining the “dose” of altitude training: how high to live for optimal sea level performance enhancement

These data suggest that, when completing a 4-wk altitude camp following the live high-train low model, there is a target altitude between 2,000 and 2,500 m that produces an optimal acclimatization response for sea level performance.

Saucony Kinvara 5 #F0158 Miles: 4.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Rob Murphy on Tue, Mar 18, 2014 at 19:26:00 from 24.10.249.34

We're not quite high enough!

Total Distance
6.00

Lunchtime run with Allie and Devra on the JRP, 6 miles at 7:30 pace. It was windy running south but the resultant tailwind on the way back was pretty nice.

Somehow in the last two weeks I have irritated my pectineus (groin) muscle on my left side (my good side!). I have introduced a lot of new PT/stability/movement exercises recently so hopefully this is just part of the "relearning how to move" process. I'll continue to be cautious and avoid any activity that irritates it more.

Saucony Kinvara 5 #F0158 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 119.00
Comments
From BDase on Wed, Mar 19, 2014 at 14:47:13 from 67.214.231.170

Take care of that one, it's no fun. That's what I had last year. Nice 6'er though :)

From Andrea on Wed, Mar 19, 2014 at 15:07:18 from 70.208.21.14

Recommendations? What helped? What was worse?

Total Distance
3.50

PM - 3.5 miles with Jake at Murray Park, 8:00 pace. PT: 30 minutes of Phase 1. 

Saucony Kinvara 5 #F0158 Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.30
Total Distance
4.00

PM - 4 miles with Jake at Murray Park. PT: 30 minutes general and Phase 1.

Interesting Correlation Graph of Boston marathoners between first and second half splits from Competitor. Looks like the opportunity for going out too fast is pretty high.

Saucony Cortana Gravy Miles: 4.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 118.30
Comments
From Jake K on Fri, Mar 21, 2014 at 10:09:06 from 199.190.170.28

Unforgiving course. Hopefully everyone running Boston looks at this.

More charts:

http://www.buzzfeed.com/kjh2110/the-10-most-bizarre-correlations

From RileyCook on Fri, Mar 21, 2014 at 10:49:49 from 64.134.157.4

I am looking at it, but I'm probably out for Boston now :(

From Jake K on Fri, Mar 21, 2014 at 10:55:48 from 199.190.170.28

Hopefully you booked flights on Southwest?

From RileyCook on Fri, Mar 21, 2014 at 11:02:54 from 64.134.157.4

I indeed did! So I'll only be out the race entry fee. But we may still go just to hang out, I'm not sure yet.

From Andrea on Fri, Mar 21, 2014 at 11:17:23 from 72.37.171.52

Well, stay patient with that knee. There's still a chance that you could race if that knee completely heals up.

If you decide to go but not run the marathon, you could run the BAA 5K instead. I ran it a couple years ago and loved it. Super competitive and great course. Try to break your 5K PR!

From Jake K on Fri, Mar 21, 2014 at 11:20:40 from 199.190.170.28

They actually changed the 5K course since you ran it, Andrea... they got rid of the hill! Its almost perfectly flat now.

From RileyCook on Fri, Mar 21, 2014 at 11:23:32 from 64.134.157.4

That wouldn't be a bad idea on the 5k.

I am quite certain I will be training again before Boston, but I fear 3-4 weeks of 0-15 miles is just going to be too much to overcome. I'd be looking at 2:30 or slower and why risk doing a marathon on small volume coming off an injury for a 2:30?

From Jake K on Fri, Mar 21, 2014 at 11:26:42 from 199.190.170.28

Why risk doing a marathon coming off an injury for anything?

From Andrea on Fri, Mar 21, 2014 at 11:33:25 from 72.37.171.52

So you're saying I should probably reconsider running SLC Marathon??

From RileyCook on Fri, Mar 21, 2014 at 11:33:56 from 64.134.157.4

Good point.

From Jake K on Fri, Mar 21, 2014 at 11:38:21 from 199.190.170.28

You'll be ready, Andrea. After that 6 miler on Wednesday, you just need to take like 14 gels and the marathon will be a breeze.

From JulieC on Fri, Mar 21, 2014 at 13:02:29 from 63.224.116.71

Thanks for the graph!! I should like to see how 2012 Boston marathon appeared on the graph with the 89 degree temp :D. That one should be completely useless as a guide ha ha. I was injured so no biggie for me but still ran second half 10 minutes slower and added 0.57 miles to the course cause I was confused why it felt like there was a water station like every mile (I ran back and forth across the street to get that add'l mileage)....until I was told later that THERE was a WATER station every mile to make sure no one was dehydrated. You kidding me? I was water and gatorade logged!!! I had to pee like every mile because of TOO much hydration. LOL. But luckily I wasn't racing it. This year I am. So...from the graph...do not sprint the first half right?? Run just slower than race pace and then save room for the second half. That is my goal. 3:10 if it is NOT 80 degrees or higher. : D

From Derek D on Fri, Mar 21, 2014 at 17:08:39 from 68.109.132.154

Thanks Andrea. I sent this to my training buddies as well. Allison will be running the 5k this year and it's on Saturday so we will be there a Fri-Wed. Can't wait!

Total Distance
4.20

AM - 4.2 miles at Sugarhouse Park with Jake. Ran a couple 70s pick-ups at 6:20 pace.

PM - About 2000ft of skinning near Twin Lakes Pass area. Alta Peruvian fun after!

Saucony Fastwitch 5 Miles: 4.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.50
Comments
From Matt Poulsen on Sat, Mar 22, 2014 at 15:46:20 from 50.168.224.197

You ran every day this week!

Total Distance
0.00

Best weekend of skiing yet. We skied soft powder in the morning and perfect slush in the afternoon. I was able to skin over 3300ft today and 5300ft total for the weekend! I've said this before, but skinning up the mountain is the ideal cross training for running - aerobic stimulus at altitude, constant work on balance and stability, controlled and methodical movements, increased hip extension, and big reward of skiing back down :) Plus, I feel so good when I'm skinning....

Unfortunately, I have now come down with a cold and anticipate being completely useless tomorrow. I just hope I don't get Jake sick!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Amiee on Sun, Mar 23, 2014 at 19:04:31 from 207.224.193.62

Sick day skin day this week?!?

From Matt Schreiber on Sun, Mar 23, 2014 at 22:00:14 from 66.17.102.185

Sounds like an awesome workout. With an awesomer payoff. Looks like a nice day, too.

Total Distance
3.20

Completely exhausted today...slept 15 of the last 20 hours! I already feel quite a bit better, but somehow I am still tired. I did manage to meet Jake for a short run at Wheeler Farm, 3.2 miles at 7:30 pace. PT: 20 minutes general and rolling.

Night Sleep Time: 10.00Nap Time: 5.00Total Sleep Time: 15.00Weight: 116.50
Comments
From Jake K on Tue, Mar 25, 2014 at 15:02:31 from 199.190.170.29

Nap time PR

Total Distance
4.00

AM - PT: strength for 45 minutes. Really liked the new ski machine exercise. 

PM - 4 miles with Jake at Wheeler Farm, 8:00 pace.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 117.00
Total Distance
4.30

PM - 4.3 miles with Jake around Murray, 8:00 pace. PT: 30 minutes of general and rolling. My psoas tendon is quite sore today from yesterday's therapy.

Saucony Kinvara 5 #F0158 Miles: 4.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From Josh E on Wed, Mar 26, 2014 at 19:41:18 from 65.130.223.132

He asked me to come back weekly but I feel much better. Will try to keep doing the exercises.

From Andrea on Wed, Mar 26, 2014 at 19:53:23 from 70.39.177.36

Just keep doing the exercises to stay healthy!

I decided to see him on a weekly basis because I need consistent manual therapy for a while...one of these days I'll have a breakthrough!

Total Distance
4.00

AM - 4 miles in a sunshower, 9 min pace.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.30

Annual Work Indoor Triathlon: 31:09

2 mile run - 13:49.....0.5mi x (8.0, 8.5, 9.0, 9.7mph)
1 mile elliptical - 7:08
4 mile upright bike - 9:45

I had 100% decided to do this easy and just participate for fun. And I started off well....but then I got competitive (shocker, I know). I gradually picked up the pace on the run then went hard on the elliptical and the upright bike. I had no pain during the triathlon and only the usual minor discomfort in my groin afterwards. It was a great workout - first time I've had to push myself in a while :) 

PM - 2.3 miles, 8:00 pace. PT: 20 minutes general.

Saucony Kinvara Plum Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 118.00
Comments
From Amiee on Fri, Mar 28, 2014 at 19:09:02 from 72.0.160.180

Did you beat all the boys :)

From Andrea on Fri, Mar 28, 2014 at 19:40:56 from 67.177.11.154

Nope, 1st girl though! Good enough for me...the guys that beat me actually practiced on ideal resistance/cadence. Took it way too seriously!

From ACorn on Sat, Mar 29, 2014 at 10:04:57 from 75.169.59.173

Nice victory, I wouldn't have ever guessed that you're the competitive type ;)

From Matt Poulsen on Sat, Mar 29, 2014 at 17:17:53 from 50.168.224.197

Nicely done! Sounds like fun.

From Jason D on Sat, Mar 29, 2014 at 18:04:00 from 24.1.80.94

Good effort. It's very hard not to race a little :-)

Total Distance
5.00

AM - Windy Horsepark loop, 5 miles at 8:00 pace.

Saucony Kinvara Plum Miles: 5.00
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.00
Total Distance
8.20

AM - Horsepark loop with Jake, 5 miles at 8:15 pace.

PM - Double run today since we bailed on skiing (too windy, stormy, and low visibility). Super snowy afternoon run with Jake, 3.2 miles at 8:10 pace.

Saucony Kinvara 5 #F0158 Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From SlowJoe on Sun, Mar 30, 2014 at 18:17:17 from 66.69.93.8

The 40-minute jogger now...

Loved your indoor triathlon last week!

From Rob Murphy on Sun, Mar 30, 2014 at 18:58:13 from 24.10.249.34

Big mileage day. When are you going to throw a little caution to the wind and ramp up your training?

From Andrea on Sun, Mar 30, 2014 at 19:47:08 from 67.177.11.154

I would love to say that I'm "holding back" right now, but 30-40 minutes is pretty much my max before my body starts falling apart. I've been on this 3-5 mile plan for 7 weeks....for now, I gotta just keep myself from having any major breakdowns for another couple months and hope that one day I'll feel like my old self again. My optimistic guess is that will be July, pessimistic guess is not even worth thinking about more.

From Rob Murphy on Sun, Mar 30, 2014 at 20:03:10 from 24.10.249.34

I'm pretty sure you will figure this out Andrea. Even if running doesn't turn out for you in the long run, the energy, determination, and intelligence you have brought to it will be applied to the other areas of your life and you will be supremely happy.

From Andrea on Mon, Mar 31, 2014 at 10:10:41 from 72.37.171.52

Thanks Rob, that means a lot. It's been a real struggle, both mentally and physically, to try so hard and not see results. I know at some point I may have to give up on the running, but I'm not ready to do that yet. It's hard to give up something you are so passionate about.

From Jake K on Mon, Mar 31, 2014 at 10:55:56 from 199.190.170.29

Well you've basically earned a PhD in physical therapy at this point. I'm pretty sure any of the top PT clinics in the country would hire you ahead of someone with a degree in the field. And with that knowledge, you can help a lot of other people.

But I am still holding hope that YOU can be fixed, eventually. I would have probably thrown in the towel about a year ago. Although after watching how you've stayed at this every single day for so long, I don't think I could ever make the excuse "well, I'm hurt, so I'll just do nothing." You can always do SOMETHING to help yourself get better. You've shown me that, and a lot of other people too.

From Bam on Mon, Mar 31, 2014 at 13:05:24 from 89.126.28.24

Your resilience and fortitude have inspired me. If you hang in there, I'm sure things will come good. Keep doing what you can and don't rush it. Chin up, Geezer.

Total Distance
4.60

AM - Tempo loop with Jake, 4.6 miles at 7:55 pace.

Saucony Kinvara 5 #F0158 Miles: 4.60
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.50
Total Distance
4.00

PM - Cold rainy run with Jake around Murray, 4 miles at 8:05 pace. PT: 40 minutes of rolling, stretching, and general strengthening.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 0.00
Total Distance
5.20

Lunch JRP run with Devra and Allie, 5.2 miles at 7:30 pace. Quick speed change and I was ready to go for a presentation with the Director of Quality :) 

Saucony Kinvara 5 #F0158 Miles: 5.20
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.70
Comments
From Jake K on Wed, Apr 02, 2014 at 15:28:50 from 159.212.71.173

You squeezed a lot into the early afternoon today!

From allie on Wed, Apr 02, 2014 at 15:40:34 from 161.38.221.168

just a few seconds with the magic brush and the beanie hair is gone! it's just that easy.

don't tell anyone but i'm still wearing my running clothes at work. i just put on a bunch of lipstick.

From Andrea on Wed, Apr 02, 2014 at 15:46:14 from 72.37.171.52

This is what I think about when I hear you putting on a bunch of lipstick http://goo.gl/G03Jmh

From ACorn on Wed, Apr 02, 2014 at 16:10:22 from 75.169.59.173

Director of Quality? That sounds like a made up title. Nice miles this week!

From Andrea on Wed, Apr 02, 2014 at 16:20:06 from 72.37.171.52

Okay, you caught me. I just looked up his official title...it is "Worldwide Vice President of Quality Management".

From ACorn on Wed, Apr 02, 2014 at 16:24:20 from 75.169.59.173

Thanks for coming clean :>

Total Distance
5.50

AM - Chilly out this morning! 3 miles at 8:15 pace. Might do a short run this afternoon as well.

PM - 2.5 miles with 5x1min at 6:05 pace. Definitely not smooth.

Saucony Kinvara Plum Miles: 3.00Saucony Kinvara 5 #F0158 Miles: 2.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 118.50
Total Distance
3.50

Lunch run near work, 3.5 miles at 8:30 pace.

"Training is like delivering a speech. Sometimes you have to pause for effect." Lauren Fleshman

Saucony Cortana Gravy Miles: 3.50
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Weight: 118.00
Comments
From Rob Murphy on Fri, Apr 04, 2014 at 11:36:36 from 163.248.33.220

Nice quote. I will use that in my coaching even though most high school runners do too much pausing.

From allie on Fri, Apr 04, 2014 at 11:43:42 from 174.27.220.148

that's a good quote. have a fun trip!

From Jake K on Fri, Apr 04, 2014 at 11:50:35 from 199.190.170.22

Very true Rob. HSers are the opposite of FRBers... tell them to take a day off and they'll take a week if you don't remind them to run again. In FRB world, a single day off is perfectly fine recovery after a marathon :-)

Total Distance
5.00

Run with Jake and his friend Luke around Arlington, VA. Hilly route! 5 miles at 7:45 pace.

Saucony Kinvara 5 #F0158 Miles: 5.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments
From allie on Sat, Apr 05, 2014 at 15:04:35 from 174.27.220.148

PUPPY!

Total Distance
5.50

AM - Walked/jogged along the Cherry Blossom course to cheer on Jake and friends. Then ran a cool down with Jake after the race. He ran really well - 50:12!

PM - Post-race shuffle with Jake. I would've been cranking 6:30s if it wasn't for Jake's 8:45 pace slog fest :)

Saucony Kinvara 5 #F0158 Miles: 2.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments
From Rob Murphy on Sun, Apr 06, 2014 at 07:32:51 from 24.10.249.34

That's a great time.

From SlowJoe on Sun, Apr 06, 2014 at 09:14:20 from 66.69.93.8

Wow! Sounds like a fun morning.

From SpencerSimpson on Sun, Apr 06, 2014 at 11:03:55 from 166.137.119.43

Awesome #MIH

Total Distance
4.50

Lunch run with Jake A, 4.5 miles at 7:45 pace. I was considering a day off from running, but then he asked if I wanted to run just as I was feeling guilty about eating a bunch of sweet potato fries. Super nice weather...getting excited about warmer temperatures.

PM - 60 minutes of PT with Todd.

Saucony Cortana Gravy Miles: 4.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.00

AM - Wheeler Farm loops with Jake, 4 miles at 7:40 pace. First sports bra day of the year!

PM - 20 minute walk. PT: 20 minutes general.

Saucony Kinvara 5 #F0158 Miles: 4.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.20
Total Distance
6.00

Lunchtime run at the JRP with Jake A, Devra, and Allie, 6 miles at 7:45 pace. These weekly runs make Hump Day not so bad :)

PM - 20 minute walk. PT: 30 minutes.

From Coach Jay Johnson - Stop running with bad posture (aka “make sure you run up tall”). The cue "Stand Tall"  has been a major focus for me the last couple months

"Let’s say you are running on a treadmill and someone is viewing you from the side – you should NOT be leaning forward more than 1º or 2º.  But when runners get tired, the vast majority of them lean forward at the hip. This is bad because they are now striking the ground too far in front of their center, causing a braking force with each stride.  Not good.

The correction its cue are simple.  The correction is to “run up tall.”  Just say that in your head when you get tired – “run up tall.”  You’ll likely revert to a 1º-2º forward lean, which is ideal as you want to strike just a touch in front of your center of mass, pushing back into the ground to propel yourself forward.  Such a simple concept, such a simple cue – “run up tall” – but it will make a great difference in your pace in the final miles of a workout, a threshold run, a long run or a race.

The one thing to add here is that you need to strengthen your core – which includes the lower back and glueteal muscles, not just the abdominals – to be able to run with good posture.  So when you hear people blab on and on about core strength, they do have a point.  If you do the GSM I prescribe, you’ll get this work in – work that I often think of as postural work.  Run with good posture and you’ll run faster."

Saucony Kinvara 5 #F0158 Miles: 6.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 118.00
Comments
From Jenruns on Wed, Apr 09, 2014 at 09:36:13 from 98.202.193.89

Thanks for posting this! I needed to be reminded!

From Rob Murphy on Wed, Apr 09, 2014 at 09:50:00 from 163.248.33.220

Watch Forrest Gump run. Textbook!

From Rachelle on Wed, Apr 09, 2014 at 12:57:26 from 199.190.170.31

Thanks Andrea! I know I lean forward when I am fatigued and this is something I really need to work on.

From Quintus Cassadamius on Wed, Apr 09, 2014 at 14:24:42 from 163.248.33.220

Andrea?

From Burt on Wed, Apr 09, 2014 at 14:44:30 from 97.117.243.81

I have to lean backward in order for my stride to be in my center of balance.

From Burt on Wed, Apr 09, 2014 at 14:44:38 from 97.117.243.81

Because I'm fat!!

Total Distance
4.00

AM - Yoga. Starting this up again...

PM - 20 minute walk at lunch. Then went running with Jake after work at Wheeler Farm, 4 miles at 7:50 pace.

Great article to read by running writings - How to properly run interval workouts

Novice runners usually go about doing the workouts one of the following ways:
1) Start out way too fast
2) Never hit the right pace
3) Sandbag the beginning, hammer the end
4) Pace the repeats poorly

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From SlowJoe on Fri, Apr 11, 2014 at 07:49:14 from 168.215.171.129

Is it possible to do all 4 of those errors in one workout? That's pretty much my style in a nutshell!

Total Distance
5.30

Lunchtime run with Jake A on the Sandy Rail Trail, 5.3 miles at 7:45 pace. Lots of technical talk about running, and now I am confused about anaerobic threshold vs. lactate threshold. 

PM - 4 mile bike ride with Jake (runnning).

Wore the Saucony Mirage 5s today and love them!

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Total Distance
4.10

AM - Horsepark loops with Jake, 4.1 miles at 8:15 pace. I think it's time for me to take a down week...my psoas tendonitis is acting up more and I am having some groin swelling on my good side. Nothing that unusual for me, but a few super easy days might help.

PM - Skinned up to Emma Ridge with Jake ~1300ft. Snow was a total slush mess which made for both challenging skinning up and skiing back down.

Saucony Kinvara 5 #F0158 Miles: 4.10
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00Weight: 118.50
Total Distance
0.00

AM - Early skin up to Twin Lakes Pass ~1300ft. Skiing down was more fun than expected with a couple inches of new snow.

PM - PT: 40 minutes and hour long bike ride with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
7.00

AM - Yoga.

PM - Ran around Sugarhouse Park and on the track, first 4 miles with Jake on his warm-up and last 3 miles with Devra and Allie on their cool-down. I wasn't planning to run so much but couldn't resist the company! I can't even remember the last time I ran by myself.

Saucony Fastwitch 5 Miles: 7.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 116.50
Total Distance
0.00

Hit my breaking point...done with blogging for a while...will be back when I'm healthy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Bret on Wed, Apr 16, 2014 at 11:35:33 from 96.45.118.12

So sorry to hear that Andrea. Hope you will be back and healthy soon.

From Jason D on Thu, Apr 17, 2014 at 20:56:10 from 24.1.80.94

Wish you the best, Andrea.

From Jenruns on Thu, Apr 17, 2014 at 21:02:18 from 98.202.193.89

I'm so sorry to hear this Andrea! I've been following you for awhile, hoping that you could get over this injury. I really hope you have a quick recovery! Best of luck!

From SlowJoe on Fri, Apr 18, 2014 at 20:20:54 from 66.69.93.8

Dang, hope there wasn't a big setback.

Look forward to seeing you train like the old Andrea...hopefully soon!

From Matt Poulsen on Sun, Apr 20, 2014 at 10:45:46 from 50.168.224.197

Sorry, Andrea. I'm always pulling for you.

From Josh E on Wed, Apr 23, 2014 at 19:43:49 from 75.162.189.103

Just thought - where's Andrea? So hard to watch you struggle and not do what you love doing. Reading your 3-30 comment thread was the most emotional I've felt reading this blog.

From Tara on Wed, Apr 23, 2014 at 21:27:33 from 50.186.87.12

:( So sorry Andrea.

From steve ash on Mon, Apr 28, 2014 at 08:30:30 from 67.161.243.240

Sorry to hear that Andrea, I was at that point myself and have been struggling with the same injury off and on for years. Don't give up on finding a solution though.

From Jackie82 on Tue, Apr 29, 2014 at 15:24:17 from 8.28.178.116

So sorry to hear this, Andrea. You've been doing all the right things for so long. For what it's worth, your courage and bravery through your injury has helped me suck it up during my span of injuries. I am very grateful for that. I hope you will find peace until things turn back around.

From Tara on Sat, May 03, 2014 at 12:14:10 from 50.186.87.12

Came back hoping to see something. Hope your doing okay.

Total Distance
0.00

Off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

35 min bike ride, met up with Jake on his run commute.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

45 min bike ride with Jake + 3x10min walks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 45min biking with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

1 mile run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 60 min biking with Jake (run).

PM - 2min planks and adductor squeezes 5x10s at 3 angles. 45min biking with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - Planks 2min and adductor lifts 10x10s with 6lb ankle weights.

PM - 37 min biking and 5x10s adductor squeezes at 3 angles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 50 min biking with Jake. Adductor lifts 10x10s with 6lb ankle weight. Pain R=3-5, L=0.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

PM - 2 miles biking then 1 mile of running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 5 mile bike ride with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - Adductor strengthening and 15 minutes of biking indoor. Off to Steamboat Springs!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

AM - 4 miles biking then 1 mile of running when Jake felt too bad to run. 

PM - 5 mile hike up Fish Creek Falls. Nice water soaks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 4 miles biking.

PM - 3.8 miles up Mt Werner then took the gondola down. Left side groin pain at night - hard to sleep.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

Hiked Zirkel Circle ~10.5 miles. Had a feel bad groin spots, but soaking in the water helped. Really beautiful! Had a hard time sleeping that night b/c of left side groin pain. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - Dirt loop biking around Stagecoach Reservoir, 11 miles. 

PM - 5 miles biking with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 12 miles biking with Jake. Yampa River trail with a brief detour on Howlsen Hill trails. Followed by more river tubing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 5 miles biking with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 6 miles biking with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 5 miles biking with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

PM - 45 minutes of biking with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - Bike ride to Whole Foods for free breakfast then back, both ways were hard effort - 3 miles total. L45 minutes of adductor and general strengthening.

PM - 3.5 mile bike ride with Jake.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

Mid-Mountain bike ride of 21 miles. Hurt a lot from miles 7-12 but then the groin pain calmed down. Fun ride!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 115.50
Total Distance
0.00

5 mile bike ride, half with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

6 mile bike ride with a few pick-ups to get heart rate above 80bpm :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - Biking 3 miles.

PM - Biking 4 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.80

PM - 1.8 miles of running. 

Saw Dr. Reeves in Kansas today...unsure about if he really understands what my problems are and how to treat them. We'll see tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.80

AM - 1.8 miles of running again in Kansas. Lots of cramping. 

PM - Had about 50 injections of dextrose in groin, adductor, outer hip, and back. He called it "sedative prolotherapy" indicating that maybe it wasn't as much or as intense as real prolotherapy? 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 6 mile bike ride at Jeremy Ranch, rest then another 4 miles.

PM - 3 mile bike ride while running errands.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 10 mile bike ride with Jake.

PM - Biked while running errands 6 miles then 4 mile bike ride with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

AM - 1.4 miles of running. 

PM - 5 miles bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

AM - 1.4 miles running. I know I shouldn't be running, but I'm just so sad right now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

AM - 1.5 mile bike ride then 1 mile run. Left groin hurt some. PM - 6 mile bike ride with Jake.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

AM - 12.5 bike ride with Jake (run). Then 1 mile run.

PM - 4 miles of rollerblading. First time doing that in a while - seemed to make left groin feel better but right IT band at the knee hurt.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

AM - 1 mile run. 

PM - 6 mile bike with Jake (run).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 17 mile bike ride with Jake on his long run in Park City...only ~14 miles of actual pedalling. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

Hiked for 7 miles in the Uintas. Lots of groin pain afterwards - hiking is not good for me.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

AM - 1 mile running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

AM - 1.4 miles of running.

PM - 5 miles of rollerblading.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

AM - 1.4 miles of running. Should not have done it, was hurting on both groins afterwards.

PM - 5 miles of rollerblading.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

AM - 6 miles of biking with Jake. 

PM - Ran 1.4 at 8:15 pace and it felt ridiculously hard.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.00

Three miles on the treadmill before seeing Dr Brown. He did a lot of lidocaine to find the problems  on both sides (4 sites) then des methadone injections.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
3.10

Golden Gate Park 5k with Nate, Nora, and Jake. Hurt today, on codeine but loved running with them.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

Bike ride with Jake for 90 min then lots of wine drinking. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.00

10/10/10 Run/Elliptical/Bike. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

Neighborhood loop. Tried not to take pain medicine and it was really bad. 1000mg gabapentin.20 min arm weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.40

Neighborhood loop. 1000mg gabapentin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
1.50

AM - 1.5 miles.

PM - 4 miles rollerblading and 20 minutes of weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 6 mile bike ride. 

PM - 5 mile bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

AM - 30 minutes upright bike. 

PM - 7 mile bike ride and 20 minutes of weights.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Total Distance
0.00

25 minutes elliptical, 5 minutes recumbent bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments
From Jason D on Wed, Jan 28, 2015 at 12:39:15 from 68.80.27.222

Hello there!

From Andrea on Wed, Jan 28, 2015 at 12:47:35 from 72.37.171.52

Hi :) I really just made my blog public again b/c I've had a few people asking me about races...I don't think I'm going to post again until I know I can RUN. My target date is March 10th - that will be 6 months out from surgery. But honestly, this rehab is on a time schedule all of its own - and it's wayyy too slow. At least there's been progress, and I feel like there's a chance for running again. We'll see...

From Jason D on Wed, Jan 28, 2015 at 13:01:24 from 68.80.27.222

I've been meaning to ask/Tweet, but figured you got the question a lot.

Plenty of people coming back from injury (Riley, Dave, Scott). Admittedly not as long, but some good sources from which to draw inspiration and hope I think.

From Rob Murphy on Wed, Jan 28, 2015 at 13:03:19 from 163.248.33.220

You just show up here and start blogging?

From SlowJoe on Mon, Feb 02, 2015 at 10:02:46 from 12.182.148.249

It's Andrea!

How about a CROWBAR race report!??

From Penny on Thu, Feb 05, 2015 at 13:55:11 from 61.14.100.193

Run or no run, glad to see you up here!!! And I'll be checking back in around March 10, to see where you are at!

From SlowJoe on Wed, Apr 22, 2015 at 19:30:55 from 104.51.208.13

We know you're running. Where am I supposed to make my encouraging comments?

From Andrea on Thu, Apr 23, 2015 at 17:43:00 from 98.202.128.218

I have debated whether or not to start blogging or not. I'm trying to take it slowly with the mileage and am trying to keep my motivation as low as possible. The blog makes too motivated and will make me want to run too much too soon. Maybe soon...but things are definitely looking positive :)

From SlowJoe on Sat, Apr 25, 2015 at 13:25:16 from 107.77.72.114

Ha! That does make sense. You're off the hook....for now.

Total Distance
427.50
Saucony Kinvara Plum Miles: 122.70Saucony WIDE Guide Miles: 11.00Saucony Kinvara 5 #F0158 Miles: 129.30Saucony Ride 7 Cheetos Miles: 3.30Saucony Cortana Gravy Miles: 30.60Saucony Guide 5 Blueberry Miles: 4.00Saucony Fastwitch 6 Miles: 8.60Saucony Fastwitch 5 Miles: 11.20
Night Sleep Time: 754.50Nap Time: 5.00Total Sleep Time: 759.50Weight: 117.97
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