track fan

1:52:30 -- holy smokes how did that happen? I think all you bloggers with your great runs yesterday inspired me ... same run as last week, but almost 6 mins faster. Ran down to Sugarhouse with Dean (28:11) then ran 5 laps on the road by myself (11:53, 11:50, 11:24, 11:23, 11:28 -- lap pace of 8:03 - 8:29) - and then a brisk 26:13 home -- negative split of almost 2 minutes - uphill!

I was amazed at how good I felt today. I have a confession to make, I had a root beer float yesterday (I hardly ever eat sweets) -- I thought for sure I put on 5 bls because of it ... and I thought for sure I would "pay" today ... hmmmmm, maybe I am on to something here ;-).

Happy Sunday Bloggers.

63:38 - easy run from Poppington Park up City Creek Canyon and back -- I say easy in that it was slow ... but I have to say my legs felt clunky (a scientific term) and dead the whole time.  It did not get better as the run progressed, but at least it did not get worse either.  I hope this was just a "shake out" from Sunday's run and having yesterday off ... tomorrow is my first day back at the track and I hope I have a little more pep by then.

Happy Tuesday Bloggers.

"cruise interval workout" (pace: 5 mile to 10K race pace)

8 x 1000 w/200 recovery

4:33 (7:16), 4:39 (7:27), 4:33 (7:16), 4:32 (7:15), 4:34 (7:16), 4:33 (7:16) , 4:30 (7:12), 4:29 (7:12).

Time in parentheses are approximate mile times. The 4:39 was in part due to the fact I had to dodge a couple of women who decided that walking side-by-side in lane 1 would be a good idea ... I actually had to pass them twice far out in lane 2 almost in lane 3.

I have mixed feelings about this workout. My sea-level pace should have been 4:25 - 4:31, my goal was to shoot for about 4:35 for the first few and then see what I could do. They were much harder than I had anticipated. Compared to last September (the last time I had done this workout) they were a little slower at first (by about 2-3 seconds) and about the same for the last 2 - the main difference from September was I only did 6 then and 8 today. My schedule called for 6 - 8; I had told myself that I needed to do 7, and then threw the last one in because of my split on the 7th -- it is scary how I can mess with my own head like that ;-). I guess it was an improvement of sorts, but not like I had hoped based on other workouts of late.  I thought I had adjusted to the altitude by now and could pretty much run my sea-level paces by now ... maybe it doesn't work that way.  One thing is for sure, being back at the track took some getting used to!

Happy mid-week bloggers - stay dry and warm today!

1:12:57 (probably a little longer than 8).   Ran to Liberty Park and did 3 laps on the outside of the park in the grass.  Yesterday I woke up and my knee hurt -- it actually got better after I walked around and rolled on my foam roller and a tennis ball.  I did not feel it at all on my run (well a tiny bit on the corners of the track, but really not bad).  Well, as the day progressed yesterday it got worse and worse, especially when I would get up from sitting.   I did some stretching last night and am pretty sure it is a "tracking" problem of my patella caused by really tight adductors.  I have had adductor problems in the past - and I could really feel them when I did some isolated stretching last night.  My "test" to see if I could forgo stretching in lieu of the foam roller has failed!  So, now I will stretch and use a foam roller.   I am actually on my way to get some ART treatment today - even though after a night of stretching, icing and NSAIDS my knee feels better today.  It is not a good time in training to get injured (if it ever is!).

The sunshine is nice today!  enjoy your day bloggers.
 

1:19:46 - easy run up to Wasatch Drive and back from my office - included a 5 x 2` fartlek with 1` recovery.  Legs felt a little "cluncky" again today -- but I am just very grateful that my knee is feeling better.  The ART guy was really good - maybe even better than my Nashville practitioner.

 Have a good weekend bloggers.

53:17 - usual run to Liberty Park with two inner loops on the grass.  It was packed there today bloggers.  I could not help feel a little intruded upon -- you know it was not very long ago that I had this park all to myself, now there are people all over "my" path ;-).  Just kidding, it was a beautiful day to be out - who could blame people from being inspired to get outside and burn off some of that winter layer?