| 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: |
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| Saucony Kinvara Plum Miles: 122.70 | Saucony WIDE Guide Miles: 11.00 | Saucony Kinvara 5 #F0158 Miles: 129.30 | Saucony Ride 7 Cheetos Miles: 3.30 | Saucony Cortana Gravy Miles: 30.60 | Saucony Guide 5 Blueberry Miles: 4.00 | Saucony Fastwitch 6 Miles: 8.60 | Saucony Fastwitch 5 Miles: 11.20 |
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| Night Sleep Time: 754.50 | Nap Time: 5.00 | Total Sleep Time: 759.50 | Weight: 117.97 | |
| | 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!
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 114.00 |
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| | 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
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Saucony Kinvara Plum Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.80 |
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| | Snowy slippery 8.5 miles with Tara and Allie around Millcreek, 8:05 pace.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
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| | 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. 
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 115.00 |
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| | 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
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| Saucony Kinvara Plum Miles: 4.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 114.80 |
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| | Five miles around the tempo loop, 8:20 pace.
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| Saucony Kinvara Plum Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.80 |
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| | 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
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 5.5 miles around the tempo loop. I ran 2 miles at 6:43 pace with caution on the slippery/slushy roads.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
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| | Slushy 10K run, first 4 with Jake. It's Friday!!
"Big boys" and "little girls" groups running from HHS at 9am tomorrow if interested.
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| Saucony WIDE Guide Miles: 6.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 115.00 |
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| | 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 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 114.00 |
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| | 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!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.00 |
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| | 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.”
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| Saucony Kinvara Plum Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 114.20 |
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| | 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
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| Saucony Kinvara Plum Miles: 4.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.00 |
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| | 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.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | AM - 3.5 miles easy.
PM - 30 min upper body weight training.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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!
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| Saucony Kinvara Plum Miles: 9.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 4.7 miles around Millcreek, slowwww. Last night's cigarette smoke exposure + gross air = unhappy lungs.
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| Saucony Kinvara Plum Miles: 4.70 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 0.00 |
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| | No run today - DODS (delayed onset dancing soreness). Groin is ACHY.
PM - 30 min strength training.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 117.50 |
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| | 4 miles easy on the treadmill. I woke up with a sore throat so the warm indoors seemed like the best option.
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| Saucony Kinvara 5 #F0158 Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.00 |
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| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 4.6 miles with Jake in gross smoggy air. Seriously, it's disgusting.
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| Saucony Kinvara Plum Miles: 4.60 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.60 |
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| | 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 :)
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| Saucony Kinvara Plum Miles: 3.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | All-day skiing at Deer Valley. FUN!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - 30 minutes of strength training. Still debating what I should do this week...
PM - 30 minutes on the elliptical.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.50 |
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| | AM - 30 minutes on the elliptical (10/10).
PM - 30 minutes on the bike.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - 4.5 miles, a couple with Jake.
PM - 25 minutes of elliptical/bike combo.
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| Saucony Kinvara Plum Miles: 4.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.20 |
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| | 45 minutes of elliptical/stairmaster combo then 30 minutes of strength training.
Sleeping is the best.
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| Saucony Kinvara Plum Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 116.20 |
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| | 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 -
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| Saucony Kinvara 5 #F0158 Miles: 1.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 116.00 |
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| | AM - Fresh snow tracks with Jake, 5 miles.
PM - 30 minutes on the bike.
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.50 |
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| | AM - 30 minutes on the bike.
PM - 30 minutes on the recumbent bike very easy.
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| Saucony Kinvara Plum Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 1.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Saucony Kinvara Plum Miles: 3.50 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 117.00 |
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| | 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Powder day at Solitude...best day of the year!!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.00 |
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| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 116.00 |
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| | AM - 30 minutes easy on the bike.
PM - Wheeler Farm run with Jake in my parachute shorts.
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| Saucony Kinvara 5 #F0158 Miles: 3.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | 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."
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| Saucony Kinvara Plum Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | 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 :)
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| Saucony Ride 7 Cheetos Miles: 3.30 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | AM - 3.5 miles with Jake. We matched almost perfectly and it was embarrassing.
PM - 30 minutes of strength training.
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| Saucony Kinvara 5 #F0158 Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.50 |
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| | AM - 3.5 miles in spring-like temperatures. This week has been a nice break from winter! |
| Saucony Kinvara 5 #F0158 Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.40 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.20 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 116.20 |
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| | AM - 3.5 miles.
These 11 Charts Show Everything That's Wrong With The Modern Diet
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| Saucony Kinvara Plum Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 115.50 |
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| | 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.
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| Saucony Kinvara Plum Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.30 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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 :)
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| Saucony Kinvara Plum Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | AM - 3.5 miles, mostly with Jake. Relieved that it's finally Friday - almost the weekend!
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| Saucony Kinvara Plum Miles: 3.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 117.50 |
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| | 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).
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| Saucony Kinvara 5 #F0158 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.00 |
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| | 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.
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| Saucony Kinvara Plum Miles: 3.20 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 118.00 |
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| | 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.
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| Saucony Kinvara Plum Miles: 3.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 117.60 |
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| | 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.
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| Saucony Kinvara Plum Miles: 3.70 | Saucony Kinvara 5 #F0158 Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | 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!
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| Saucony Kinvara Plum Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
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| | 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. ​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.
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| Saucony Cortana Gravy Miles: 3.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| |
| | 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?!
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| Saucony Guide 5 Blueberry Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| |
| | 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 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| |
| | 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 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 183.00 |
| |
| | 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...
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| Saucony Kinvara 5 #F0158 Miles: 4.60 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
| |
| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 3.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 116.90 |
| |
| | 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.
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 118.00 |
| |
| | AM - 3 miles.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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!!
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| Saucony Fastwitch 6 Miles: 4.60 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.00 |
| |
| | 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.
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| Saucony Kinvara Plum Miles: 3.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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!
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| Saucony Cortana Gravy Miles: 3.10 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | PM - 4.1 miles with Jake, alternating grass/concrete loops at Murray Park with 8x15s form strides.
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| Saucony Cortana Gravy Miles: 4.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 117.60 |
|
| | 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 :)
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| Saucony Cortana Gravy Miles: 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 117.60 |
| |
| | PM - 4 miles with Jake at Murray Park + 8 x 100m form strides.
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| Saucony Kinvara Plum Miles: 4.00 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 118.00 |
|
| | 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.
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| Saucony Fastwitch 6 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.70 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
|
| | 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.
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| Saucony WIDE Guide Miles: 4.80 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 0.00 |
| |
| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.40 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 119.00 |
| |
| | 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.
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| Saucony Cortana Gravy Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 118.50 |
| |
| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 119.00 |
| |
| | PM - 3.5 miles with Jake at Murray Park, 8:00 pace. PT: 30 minutes of Phase 1.
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| Saucony Kinvara 5 #F0158 Miles: 3.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.30 |
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| | 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.
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| Saucony Cortana Gravy Miles: 4.00 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 118.30 |
| |
| | 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!
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| Saucony Fastwitch 5 Miles: 4.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.50 |
| |
| | 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!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | 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.
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| Night Sleep Time: 10.00 | Nap Time: 5.00 | Total Sleep Time: 15.00 | Weight: 116.50 |
| |
| | AM - PT: strength for 45 minutes. Really liked the new ski machine exercise.
PM - 4 miles with Jake at Wheeler Farm, 8:00 pace.
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| Saucony Kinvara 5 #F0158 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 117.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.30 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
| |
| | AM - 4 miles in a sunshower, 9 min pace. |
| Saucony Kinvara 5 #F0158 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
|
| | 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.
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| Saucony Kinvara Plum Miles: 2.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 118.00 |
| |
| | AM - Windy Horsepark loop, 5 miles at 8:00 pace. |
| Saucony Kinvara Plum Miles: 5.00 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 118.00 |
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| | 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 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| |
| | AM - Tempo loop with Jake, 4.6 miles at 7:55 pace. |
| Saucony Kinvara 5 #F0158 Miles: 4.60 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 118.50 |
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| | 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 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 0.00 |
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| | 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 :)
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| Saucony Kinvara 5 #F0158 Miles: 5.20 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 118.70 |
| |
| | 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.
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| Saucony Kinvara Plum Miles: 3.00 | Saucony Kinvara 5 #F0158 Miles: 2.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 118.50 |
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| | 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
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| Saucony Cortana Gravy Miles: 3.50 |
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| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 | Weight: 118.00 |
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| | Run with Jake and his friend Luke around Arlington, VA. Hilly route! 5 miles at 7:45 pace.
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| Saucony Kinvara 5 #F0158 Miles: 5.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
| |
| | 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 :)
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| Saucony Kinvara 5 #F0158 Miles: 2.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 |
| |
| | 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.
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| Saucony Cortana Gravy Miles: 4.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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.
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| Saucony Kinvara 5 #F0158 Miles: 4.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.20 |
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| | 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."
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| Saucony Kinvara 5 #F0158 Miles: 6.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 118.00 |
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| | 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
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | 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 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 118.50 |
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| | 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).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Saucony Fastwitch 5 Miles: 7.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 116.50 |
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| | Hit my breaking point...done with blogging for a while...will be back when I'm healthy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| |
| | Off. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 35 min bike ride, met up with Jake on his run commute. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 45 min bike ride with Jake + 3x10min walks. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 45min biking with Jake (run). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 1 mile run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - 50 min biking with Jake. Adductor lifts 10x10s with 6lb ankle weight. Pain R=3-5, L=0. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 2 miles biking then 1 mile of running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 5 mile bike ride with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - Adductor strengthening and 15 minutes of biking indoor. Off to Steamboat Springs!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - Dirt loop biking around Stagecoach Reservoir, 11 miles.
PM - 5 miles biking with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - 12 miles biking with Jake. Yampa River trail with a brief detour on Howlsen Hill trails. Followed by more river tubing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 5 miles biking with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 6 miles biking with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | PM - 5 miles biking with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | PM - 45 minutes of biking with Jake (run).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Mid-Mountain bike ride of 21 miles. Hurt a lot from miles 7-12 but then the groin pain calmed down. Fun ride!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 115.50 |
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| | 5 mile bike ride, half with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 6 mile bike ride with a few pick-ups to get heart rate above 80bpm :)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - Biking 3 miles.
PM - Biking 4 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 6 mile bike ride at Jeremy Ranch, rest then another 4 miles.
PM - 3 mile bike ride while running errands.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 10 mile bike ride with Jake.
PM - Biked while running errands 6 miles then 4 mile bike ride with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1.4 miles of running.
PM - 5 miles bike ride.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1.4 miles running. I know I shouldn't be running, but I'm just so sad right now.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | AM - 1.5 mile bike ride then 1 mile run. Left groin hurt some.
PM - 6 mile bike ride with Jake.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 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.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1 mile run.
PM - 6 mile bike with Jake (run).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 17 mile bike ride with Jake on his long run in Park City...only ~14 miles of actual pedalling.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Hiked for 7 miles in the Uintas. Lots of groin pain afterwards - hiking is not good for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1 mile running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1.4 miles of running.
PM - 5 miles of rollerblading.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1.4 miles of running. Should not have done it, was hurting on both groins afterwards.
PM - 5 miles of rollerblading.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 6 miles of biking with Jake.
PM - Ran 1.4 at 8:15 pace and it felt ridiculously hard.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | 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: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Golden Gate Park 5k with Nate, Nora, and Jake. Hurt today, on codeine but loved running with them.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | Bike ride with Jake for 90 min then lots of wine drinking.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 10/10/10 Run/Elliptical/Bike.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Neighborhood loop. Tried not to take pain medicine and it was really bad. 1000mg gabapentin.20 min arm weights.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Neighborhood loop. 1000mg gabapentin.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 1.5 miles. PM - 4 miles rollerblading and 20 minutes of weights. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 6 mile bike ride.
PM - 5 mile bike ride.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | AM - 30 minutes upright bike.
PM - 7 mile bike ride and 20 minutes of weights.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
|
| | 25 minutes elliptical, 5 minutes recumbent bike.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| |
| Saucony Kinvara Plum Miles: 122.70 | Saucony WIDE Guide Miles: 11.00 | Saucony Kinvara 5 #F0158 Miles: 129.30 | Saucony Ride 7 Cheetos Miles: 3.30 | Saucony Cortana Gravy Miles: 30.60 | Saucony Guide 5 Blueberry Miles: 4.00 | Saucony Fastwitch 6 Miles: 8.60 | Saucony Fastwitch 5 Miles: 11.20 |
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| Night Sleep Time: 754.50 | Nap Time: 5.00 | Total Sleep Time: 759.50 | Weight: 117.97 | |
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