| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 266.00 | 24.50 | 19.50 | 3.50 | 313.50 |
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| Brooks T-7 (used) Miles: 249.50 | Brooks T-7 Miles: 5.00 | Skechers Go Run Miles: 15.00 | Brooks T-7 Miles: 47.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 4.00 | 0.00 | 14.00 |
| AM-6 miles easy. 7:30-8/min pace.
PM-LT run consisting of 6 repeats at 4 min on with 1:30-45 active jog rest.
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| Brooks T-7 (used) Miles: 14.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM-Easy 10 miles recovery on 7th and 13th east. 7:30-8/min pace.
PM-2.5 mile jog from work to home. 7-8/min pace.
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| Brooks T-7 (used) Miles: 12.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM-10 miles easy at 7-8/min pace. 9400s route.
PM-2.5 mile jog home from work.
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| Brooks T-7 (used) Miles: 12.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles. No watch. 7th/9400s.
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| Brooks T-7 (used) Miles: 6.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 5.00 | 0.00 | 12.50 |
| AM-10 miles with 5 mile LT run.3min on/1 min off. Up and down 9400s/13th east/Highland Dr.
PM-2.5 miles easy jog from work tonight.
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| Brooks T-7 (used) Miles: 12.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Day off.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 easy miles at 7-7:30/mile pace. Parkway trail.
PM-Easy 6 mile jog. 7th east.
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| Brooks T-7 (used) Miles: 12.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 5 miles. 7-8/min pace. 7th out/back.
PM-Easy 5 miles 7-7:20/mile. From work with extension.
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| Brooks T-7 (used) Miles: 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM-12 miles with 10x1 min on 1 min off at mile race pace effort. 7th/8600s up and down.
PM-2.5 mile slow jog after work.
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| Brooks T-7 (used) Miles: 14.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 5 mile jog on the grass.
PM-5 miles after work. Extended route.
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| Brooks T-7 (used) Miles: 12.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM-Easy 8 miles recovery on the mill.
PM-2.5 mile jog after work.
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| Brooks T-7 (used) Miles: 10.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 8.00 | 0.00 | 0.00 | 15.50 |
| AM-13 miles with 2x4 at MP-LT progressive. One mile at 7-7:30/mile in between. Parkway trail/7th/13th east.
PM-2.5 mile recovery jog work.
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| Brooks T-7 (used) Miles: 15.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Day off.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-10 miles easy in Washington on a quiet and peaceful country road..
PM-6 miles easy. No watch.
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| Brooks T-7 (used) Miles: 16.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. More travel up to Germantown.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| AM-Easy/hard 10 miles with a dozen short pickups to 5k efort on a back road between Quincy and George.
PM-No run. Tired tonight for some reason..
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| Brooks T-7 (used) Miles: 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-Easy-medium 10 miles out toward and past "Ancient Lakes" fishing area. No watch.
PM-6 mile easy jog same route.
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| Brooks T-7 (used) Miles: 16.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 7.00 | 3.00 | 0.00 | 22.00 |
| AM-16 miles with 10 miles at progressive MP-LT intensity. Quincy route.
PM-6 miles with 4 miles medium effort. 75-80% mhr. Out to George and back.
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| Brooks T-7 (used) Miles: 22.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. In Seattle with family all day today. Very memorable tri[p and I didn't mind the rain at all. Even while on the ferry topside:)
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles after church while focusing on keeping the spirit of the sabbath law. After all the scriptures say the sabbath was made for man not the other way around right?
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| Brooks T-7 (used) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-10 miles steady state at 6:30-40ish pace with easy warm up at sub 8/min pace! 94th/13th east route.
PM-Easy-medium 6 miles at 6:40ish-7/min pace. 7th out and back.
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| Brooks T-7 (used) Miles: 16.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| AM-Easy 6 miles with last mile at MP effort. 6:10 for the MP mile and the rest at 7:30ish/mi pace. 7th/94th west.
PM-7 miles at 7:30-8/min/mile pace with the last 3 at 6-6:20/mile pace. 94th/State extension route.
Took a break from blogging but have been training like H, E,-double toothpicks still however:) Just keeping it somewhat family friendly here..
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| Brooks T-7 (used) Miles: 13.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.50 | 0.00 | 9.50 |
| AM-LT of 8x3 min on 1min off. 9400s route. Really nice temps at lunchtime today. Seeing my chiro tomorrow. He mainly has a clientele of rodeo cowboys and you can only imagine how busted up those guys can get after a hard competition. So if he can't get this crooked hip back into place I'm not sure anyone can. The sciatica after hard workouts is not only physically excruciating but mind numbing at times.. I made that mistake driving up to Seattle last week. Talk about miserable..
PM-Had transportation from work last night actually so I didn't have to run home. Afterwards, I was too hungry and too lazy to go afterwards. I keep telling myself I probably didn't need the extra wear and tear on my body. However, you all know how compulsive runners can be about their training sometimes. Rest is definitely one of those good four letter words:)
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| Brooks T-7 (used) Miles: 9.50 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy on 7th/94th. Ok I'm convinced.. spring is here for good. I think.. Super nice out right now.
PM-Easy-medium 5 miles on 7th to home via extended route. Running 6:40-50/mi pace feels good cardio wise but definitely hurts on that nerve with weakness on the upper leg if pushed any faster. I feel like I'm stuck in gear.. It's really the only way I can describe this.
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| Brooks T-7 Miles: 5.00 | Skechers Go Run Miles: 5.00 | Brooks T-7 (used) Miles: 5.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles at 6:40-7/min pace after warm up. 7th/parkway trail. Really good run and afterwards went to the chiro appt and wow I can tell you that just walking around I seem to feeling better so I'll cross my fingers and see what happens when I run later on.
Congrats to everyone who went to Boston and I'm sorry I wasn't able to comment individually on each one of you. I've been a little busy lately with some work and family things.
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| Skechers Go Run Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 8 miles at 7-7:30 pace. 7th/13th east. Afterwards spent some much needed time with the fam before work. As much as I wanted to I just didn't have the means to shell out 80 bucks for a late entry fee at the Thanksgiving Pointe half plus maybe another 20 in gas and food. I can only imagine what a trip to Boston would have run this year! Yikes.. Some days I think I should just forget it and resign to being a hobby jogger. Ok, enough of this.. time to toss the violin to the side now and move on.
PM-Easy 4 mile jog late after work. Somewhere around 8/min pace. Just really easy so the legs will be good for tomorrow. Lots of post run stretching tonight.
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| Brooks T-7 Miles: 8.00 | Brooks T-7 (used) Miles: 4.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.50 | 3.00 | 1.50 | 12.00 |
| AM-12 miles this morning at Liberty Park/Sugarhouse area. Ran a simulation of Jake Ks lactate shuffle workout but started out slower at MP effort and then increased intensity every minute until reaching 5k pace effort in the final minute before the recovery and hardest segment. 8x3/1 minutes with 1 minute jog recovery. Long cool down later.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM-Easy 4 mile wake-up jog.
PM-Easy 5 miles recovery.
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| Brooks T-7 Miles: 5.00 | Skechers Go Run Miles: 4.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles with 4 at MP. Broke the speed limit this morning but I was feeling good so I went for it. Oh well...
I think I have finally figured out the hamstring and sciatic issues and it's a combination of things. I have not totally gotten rid of this issue yet and perhaps never will. However I was doing some reading and discovered that the lack of knee flexion seems to put more load on the hamstrings and thus resulting in strain and tear. I'm not sure how this all ties into the sciatic nerve but somehow I think it does. All I know is that between an adjustment perhaps and focusing on knee flexion with the hips up and forward has greatly reduced these symptoms lately. Don't you just love imbalances?
PM-No run. Busy today..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-12 mile steady state run. Ft Union/Highland Dr. Hammy and sciatic nerve a bit bothersome still today, but definitely feeling more balanced and on the mend generally.
PM-Easy 4 miles tonight after work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 266.00 | 24.50 | 19.50 | 3.50 | 313.50 |
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| Brooks T-7 (used) Miles: 249.50 | Brooks T-7 Miles: 5.00 | Skechers Go Run Miles: 15.00 | Brooks T-7 Miles: 47.00 |
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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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