Elite Jogging For Dummies

From home to the gate at Red Butte Canyon.  

Salt Lake 10 Miler. This race was in April last year. I somehow had in my head that I ran 56 something, but I just looked and I ran 58:03. So, I was looking to improve my time, and it seems I took off more than I expected.

The race start was a little late, which allowed a longer warmup than I had planned; Sam & I got in 4 miles before the start of the race.

The goal in the first couple of miles was not to go anaerobic on the climb. All my splits here are from the Garmin, rather than the mile markers. First mile was 5:46, felt fine. The steeper second mile was 6:41. Albert Wint was leading at that point (with a bandit triathlete surging as well), then Mike Kirk, Chris Rogers, and me. I saw Mike overtake Albert and knew that he would be tough for anyone to catch with all that downhill. When I hit the downhill, I tried to lean into it and put the gas pedal down to the extent I could. Mile 3 split 5:22. In mile 4, I managed to sneak by Chris Rogers and I neither gained or lost places after that. Mile 4 in 5:11. Then just tried to roll down the canyon. Splits were 5:17 and 5:22 for miles 5 & 6. At mile 7, I felt like I was starting to run out of gas, slowing to 5:34 (a flatter mile, too). Mile 8, still feeling a little flat in 5:33, but at least the barn is within reach. Mile 9 in 5:29. The last mile I kicked a bit and my watch says 5:00 flat (but that mile was counted as .95 on my watch).

Bill Cobler dragged me up the canyon for a mile after the race for some cooldown. Both Scott Browning & I thought that was enough. Bill was adding another 8.

The temperatures were getting pretty warm by the end of this race and I'm glad it didn't start any later.  Still, this is a fun race with a good course and a low-key atmosphere. Afterward, I headed up the canyon to the Sun & Moon Cafe with Sam (Stoic) and his lovely wife Kelli. I love their Huevos Rancheros. Nice morning for breakfast outside on the patio.

Easy 7.5 around the Avenues/Memory Grove this morning.  Last week I ran 70+ miles for the first time since last fall.  I have been unable to reach 70 miles so far this year without some body part complaining about it. Last week's miles felt good, but my ankle is sore. I may have a minor sprain, it's basically the same issue I was blogging about a couple of months ago, for those keeping track at home.  Ice and compression have helped.

Workout with the Black Sheep group at East High track.  We ran the standard 1.25 warmup through the neighborhood. Then 800m of speed changes.  The centerpiece of the workout was 12 x 400m.  We ran these in three sets of four each.  Straley decided we've been "over-recovering" and so we ran 100m of easy jogging after each interval for recovery.  That had the effect of toning the pace down a bit, but still keeping things fairly spicy.  Josh was out and running strong and Adam Wende joined us today (he's been recovering from injury for months and is now ready to  run workouts).  He trained last year with the Wasatch Athletics guys, but I think our workout may provide a nice re-entry point. Plus, I know he's reading this and he should just sign up for the blog already.  That's right, Adam--I'm calling you out!!  

 Ok, anyway, the three of us agreed that 75 seconds seemed like a reasonable goal for each 400.  We more or less kept it in range.  First set was 77--77--73--74  Second set was 76--75--75--75.   Third set was 74--74-73-72.  These felt good, even with the short recovery.  For the next 400m workout, I'm thinking a goal of 20 400's at sub 80 pace. I know that would make Josh happy.

 We ran some stairs, I did an easy lap solo and then we ran a cooldown mile together.

The mileage goal this week is mid-50s and try to get a handle on the sensations in my ankle.

 

Eight rainy miles. I was soaked by the end, but the air temperature was mild and I didn't get cold so it wasn't so bad. Actually enjoyed the change for the most part.  

Run from Radda at 5:50 am with Mark Holland and Aimee Larkin.  We ran the Holladay Mansion Tour in reverse, which we agreed is the better option.  It was basically like running in Oregon this morning, with the light mist, overcast skies, and green everything.  When we got up to Wander Lane on the return, I added two spicy miles in 12:05 (6:15/5:50), then 3 x 200m (40,39,39).

Red Butte Canyon loop (on the road).  Skies have cleared, it was quite nice out. 

Four miles easy on my own and then 11 miles with Jwood and Ingunn (for part).  Great morning to be out.  I had to wrap up running early to get to Liberty Park for the British Field Day and show the LBC.  It was a good time. 

Relatively easy miles through Holladay with Sam.  That makes three runs in Holladay in the last week.  Such a great place to run; few cars, many trees, interesting neighborhoods. 

My ankle is hurting consistently now.  It's not bad while running, but after running it really kind of hurts all the time.  I also turned it again on the run this morning.  Man, I feel like all I've done is whine about nagging little injuries for months, but that's just the way it's been.

Emigration Canyon/Zoo route.  Average pace was just over 7min, which is not bad considering the elevation gain on the way out.  Of course, it makes it easier to run 6:45 pace on the return, too.  

Workout with the Black Sheep at Miller Park (approx 1500 E. and 1000 So.). This is a shaded urban nature trail with nice single track that runs for about a half mile on either side of a creek.

We warmed up through the park and then did 5 x 220m hill surges, gradually increasing pace from 70% to 80% to 90% to 95%. We then moved back onto the trail for pace line drills. Our group was Josh, Sam, and me. We traded leading each interval, which is about the only way to do a workout on a narrow single track trail. We ran 2 x .5mi uphill (2:26 for both). Then 6 x .25 up (77/79/85(we ran a hillier section on that one)/77/75/74). The recoveries were long but active.Added some more mileage with Josh and Megan on the road after the workout.

 Also, I keep meaning to post that I didn't get into the St. George Lottery. Nor have they let me in based on the emails I have sent them.  No one likes a beggar, I guess.  I did put my name into the New York Marathon lottery a few weeks back and learned today that I did get into that race.  It's Nov. 4th, which would give me an additional month of training than if I were running St. George.  I think I would just run it for the experience and to put in a good effort. It's not a fast course and none of my PR dreams are likely to come true in that race.  I still hold out some possibility I could get into St. George, though. 

Sugarhouse Park/Hidden Hollow Loop.  I didn't plan the return route very well and the last few miles felt like a long slog. 

On a more interesting note, Sam emailed me a New York Times article about the "Marathon Monks" in Japan.  It's an interesting read, sure to embiggen the soul.

Run from Radda. We ran a modified Canal trail/Mansion tour. On the return, I ran a couple of spicy miles (5:48/5:41).  Enjoyed a cheddar rosemary apple scone at Radda afterward.  It's good. 

11th Avenue loop.  I got more sleep than usual and was surprised at the energy I had.

 Yesterday I went to see Dr. Macintyre about my ankle.  He took some x-rays.  Good news is no sign of a stress fracture.  The not so good news is that I have tendonitis in my ankle.  Specifically, it's tibialis posterior tendonitis Apparently, if I were a race horse and not named Secretariat, Dr. Macintyre said I would likely be off to the glue factory.  But the injury is somewhat less dramatic in humans.  Aggravating it further could lead to a rupture or many other bad things, however.

 So physical therapy, reduced volume and intensity, etc.  I don't know if I have the physical and mental strength to back off.  I suppose I know I should, I also know that it means the likelihood of returning to top fitness during this training season is not so hot.

Red Butte/Shoreline trail. Ankle not so hot. 

Parked at Steiner with the plan of swimming after my run.  I ran a short south loop, returned to Steiner, and swam for a few minutes.  I'm a terrible swimmer, the equivalent of an out-of-shape, duck-footed, back of the pack runner, but it felt great. Then I rode my bike to work, completing the trifecta. 

Workout with the Black Sheep at Highland track. After warming up around Sugarhouse park, we went to the track.  Before beginning the workout, we had a moment of silence for our friend and fellow Black Sheep Christine Brimley, who died this past Friday just 10 months after being diagnosed with stage 4 colon cancer. She was a fighter to the end and was out running with her friends until barely two months ago. She came to a baby shower that the Black Sheep/Radda crew folks threw for Heather and me at the end of March and she looked great. It is overwhelming how that disease can ravage otherwise healthy bodies in such a short time. In addition to being a great athlete, Christine was also involved in the organization behind the Ragnar Relay series. She was great fun to be around and she will be missed greatly by all who knew her. 

 It seems trite to describe the rest of the workout now, but here goes.  We ran 800m of speed changes and then 10 x 800m.  I wanted to do these at 2:40 steady throughought. It took me a few to get warmed up, but it finally clicked.  2:42/2:43/2:44/2:40/2:39/2:39/2:39/2:39/2:40/2:37.  Cooled down a mile on the track after. Ankle pain at 2-2.5. I put the PowerStep insoles back in my shoes and that may have helped control the foot movement slightly.

Swimming at Steiner. When are as inefficient as I am, it feels like a good workout. Back to running tomorrow.

 Last night, Heather and I were out for a walk at about 10pm.  We stopped and chatted with another couple from the neighborhood who had stopped at the top of the street to try to catch a glimpse of the space shuttle and the international space station crossing through the sky.  After a couple of minutes of sky-gazing, along came these space travelers, moving quickly from the northwest sky, heading east. It was a cool sight.
 

The Black Sheep group assembled at Foothill Village this morning for a memorial run for Christine Brimley.  We ran the H-Rock loop, a route I ran with her several times in years past.  It was very cool, there were at least 30 or more runners out--most all of the folks I have run with regularly for the past six or seven years.  Lots of different fitness levels, so something for everybody.  The loop most of the group ran is just under 6 miles, Sam and Aimee and I added an extension over by the zoo to get a little more.  Afterward, we all congregated over a beverage and tried to make sense of it all.

Parked at Steiner acquatic center and ran a loop through the U, Fort Douglas, This is The Place, Golf Course, etc.  So, much like my typical routes, but with a different starting point.  Ankle pain not so bad during the run, but bothering me since a little bit.  I went for a quick swim after the run.

Even though I was cutting my mileage back this week, I decided I could handle a 5k.  After all, I was going to run 10-12 miles anyway, so why not throw in a little tempo? I didn't have high hopes for a great time, but I did want to run hard nevertheless.

Got to the start early, ran a 5 mile warm up from the start and around Liberty Park a couple of times.  The race has an aid station in the park and the volunteers had set it up past the turnaround point.  I persuaded them that it might be better to have the aid station before the turnaround point and helped them move the table and water.

Today was a new course for this event and it was good.  Started on the east side of Library Square, running south from 500 So. to 900 So., then up 900 So. to Liberty Park. Those that have run the Des News races know that 900 So. section as the last .5 miles of the race. It's much harder at the end of a 10k or marathon than in mile 1 of a 5k.  Anyway, at Liberty Park, the course makes a little out and back loop along the west side of the park.  Then it's just back to the start, same route.  More or less completely flat when it's all said and done. 

At the start I saw Neal Gassman and knew that he would be tough to hang with, let alone beat, given the awesome season he's having. He's also won here before at least once or twice.  Anyway, from the start, Jose Martinez was out in front through the first .75, but then Neal caught him and I caught him.  Another runner was with me through the turnaround, but I managed to pull away at about mile 2.  Neal was long gone by that point, and building a lead. I also didn't have anyone too close to me so I wasn't pushing very hard in the last mile--at least not as hard as I could have pushed with some external motivation.  Neal was first in 15:56, I was second--a full minute back in 16:55.

After the race, I cooled down with Neal and a few others, another trip on the course.  Also got to meet Brent and Syliva. Great to put faces with blogs.

The ankle was pretty much talking to me all morning.  Pain at level of 2-3. It is difficult to describe how conflicted I feel about running on it.  It is slightly better, but not much.  I don't much like the very idea of not being able to run and compete right now.  I'll keep trying to manage it as best as I can--and try to be fairly intelligent about it. Hard to know if I'm better off in the long run by taking time off completely or by cutting back to 40-50 miles for several more weeks. The ankle has not yet provided a great answer to this question.

Sugarhouse loop from Steiner aquatic center.  No ankle discomfort until about 2 miles into the run, which is a good development.  Swam for a few minutes after the run. 

Workout with the Black Sheep at East High track.  Started with a 1.2 mile neighborhood warmup.  Then 800m of speed changes.  The heart of the workout was a modified pacing ladder. 2  x 800,  4 x 600, 5 x 400.  800s were: 2:51, 2:44. 600s were 2:08/2:02/1:57/1:57 400s were: 81-79-77-70-74-64.  Cooldown on the track afterward. 

From Steiner, I ran a loop through the U/Research Park/This is the Place/and the Zoo.  Felt a little sluggish.  Ankle pain was at 2-3, but much more sporadic.  I think that's a good thing. I swam after the run. 

Radda run.  I showed up at 5:50 and ran a solo mile before hooking up with others at 6am. We ran the Mansion/Canal  tour.  Things got mildly spicy toward the end, with JWood leading the charge. I was struggling a bit today.  Avg. pace was 7:17 for the run. 

From Steiner aquatic center, I ran a loop similar to my Wednesday route (U/Ft Douglas/Research Park/GovernorsGrove/This is the Place/Zoo), but with the added excitement of an extra mile running east up through the golf course and then back down Sunnyside to Steiner. Windy at the base of Emigration Canyon and that added effort to the climbing, but overall I had much better energy today. Swam for about 20 min after the run.

Also, I've been trying to ride my bike to work at least once a week, and today was the day for that.

 My wife just gave me the heads up on a story in the Des News today about Christine Brimley and the WBR.

Sam and I ran from the Mill D trailhead in Big Cottonwood Canyon up to Guardsman Pass.  Some buddies of his were mountain biking down from Guardsman and they dropped us off on their way up.  We drove their cars back down.

It was a really gorgeous run--slightly cool at the start, but that felt good.  Plenty of climbing today, at least 2500 feet.  I don't know how to get that info off my Garmin, though.  We were slow, of course, but it was a very high quality run.  And gloriously beautiful along Red Lovers Ridge.

On my way home, I stopped at Steiner and swam for 500m.