Trails!

New Years Eve Rock and Run 5K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesCody's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20052006200720082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Logan,UT,United States

Member Since:

Apr 08, 2005

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Former Course Record Holder (it was a good run while it lasted...)

Logan Peak Trail Race

Completely addicted to trail running

 

 

 

 

Short-Term Running Goals:

2016 Race Schedule

TBD...

 

 

 

 

Long-Term Running Goals:

Who knows?

 

 

 

 

Personal:

Link to my Wife and I's Photo and Running blog

 

 

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Microspikes Lifetime Miles: 408.50
PI EMotion Trail N1 Lifetime Miles: 357.00
MT1010SA Lifetime Miles: 120.50
Rapa Nui 2 Lifetime Miles: 305.50
Altra Olympus Lifetime Miles: 555.80
PI Emotion Trail N2 Lifetime Miles: 312.50
PI Emotion Trail M2 Lifetime Miles: 328.50
2015 Trail Miles Lifetime Miles: 2047.50
2015 Road Miles Lifetime Miles: 490.00
2015 Mtn Bike Miles Lifetime Miles: 58.00
Altra Impulse 1.0 Lifetime Miles: 46.00
Altra Lone Peak 2.5 Lifetime Miles: 242.00
Altra Paradigm (blue) Lifetime Miles: 102.00
LP 3.0 Tester Lifetime Miles: 64.50
Altra One2 Lifetime Miles: 14.00
Altra Paradigm 2.0 Lifetime Miles: 92.00
Altra LP NS HT Lifetime Miles: 95.00
Altra Torin 2.5 Red Lifetime Miles: 7.00
Slow milesFast milesTotal Distance
125.253.10128.35
Slow milesFast milesTotal Distance
3.000.003.00

45 min walking in the morning.

I feel better now after a short run in the evening on the treadmill.  I wanted to run to see whether I need to see a doc or continue a slow buildup.  Tonights run was without pain or weirdness in the legs so I take that as a sign to continue the slow buildup.  I ran 3 miles in 27:30 then walked 1/4 mile cooldown.  I wanted to keep it really easy, so I kept the speed between 6mph and 7mph and changed the speed every 30 seconds up and down the ladder.  Kept the incline at 1%.
 

Comments(3)
Slow milesFast milesTotal Distance
3.000.003.00

Two easy miles on the treadmill in 18 mins surrounded by .5 mile walk warmup and cooldown. No issues with the leg today. Stretched and iced after.

PM: 1 mile walking @ 4mph and 15 mins on the elliptical.  I hate the elliptical so much more than the treadmill, but it gives me a better workout than walking.  For example my HR walking is 100-110 @ 4mph and the elliptical is around 150-160.  I will count this as 1 mile of x-training just because.

Comments(4)
Slow milesFast milesTotal Distance
2.000.002.00

AM: Easy 2 miles on the TM with 1/2 mile @ 4mph walking warmup/cooldown. That seems to be a good routine to get me going in the morning. I had to hold back again today as I had a few horses neighing. 2 miles in 17:30

PM: 2 miles walking.  Lame-o

Comments(4)
Slow milesFast milesTotal Distance
3.000.003.00

AM: Today was a mixture of cross-training and running....actually closer to jogging.  I did 1/2 mile walking at 4mph then a mile running in 8:45 followed by 7:30 on the elliptical.  After that, it was back on the treadmill for another mile in 8:35 and back to the elliptical for another 7:30.  I ran out of time for a whole half mile cooldown so I did a quartermile and stretched and iced.  Leg felt good again today.  My hamstring is still somewhat sore and tight on occasion so I need to figure that one out as that could cause undue stress on the ITB.  I am counting the 15 min on elliptical as a mile.  That is my new rule.  15 min for a mile for cross-training.  Walking doesn't count.

Comments(15)
Slow milesFast milesTotal Distance
3.000.003.00

Well, I tried something new today.  I went outside to run!  Amazing.  My Garmin had missed me so much I took it out for a run on what else but the Planet Walk.  It felt so good to be outside in the cool air.  I had to take advantage before another storm this weekend.  It was very quiet and dark this morning (I had forgotten about that I guess).  I ran 3 miles total which took me close to the end of the planet walk from my house and back.    I had a hard time keeping the pace slow as once I get outside my muscle memory kicks in.  The slowest I could go was 7:50 ave.  The only sign of loss of fitness was a 10 bpm increase in heart rate.  No leg issues to speak of.  Excellent sign....

T- 23:30 (7:50) 156 

*** As per a wise man's suggestion, my plan to get back into shape is the following (assuming no injury setbacks) :  Run 3 miles a day this week, 4 miles a day next week, 5 the next, and so on adding a mile a day every week until I am back to 70 mpw.  I will also include a few "miles" on the elliptical (where 15 mins equal 1 mile).  No slacking on the stretching and massage work.

Comments(10)
Slow milesFast milesTotal Distance
3.000.003.00

Same run as yesterday.  Only today it was in a foggy mist.  Kind of cool.  Went a bit slower today to baby the leg.

T- 24:04 (8:02) 157 

Add Comment
Slow milesFast milesTotal Distance
3.500.003.50

It was a slippery and icy run this morning.  The roads were ok, but the sidewalks and trails were ice.  It kept me on my toes though.  Same run as usual (3 miles on Planet Walk).  I could hold the horses very well and probably ran too fast, but it didn't hurt so no harm done.  

T- 22:41 (7:34) 158

Also did 7:30 on the elliptical to get in 30 min of exercize.  Another week done and a good week of progress on the rehab.  Looking forward to 24 miles next week.

Comments(1)
Slow milesFast milesTotal Distance
4.250.004.25

It wasn't very inviting to run in 20 degree weather in the dark so I decided to do the next best thing.  The Treadmill.  I actually warmed up on the elliptical for 4 mins then ran for 4 whole miles.  I didn't think that I would be happy running only 4 miles a day, but it sure is nicer than 0.  I took it pretty easy and kept it around 8 min pace overall.  I enjoyed watching X-men 2.  Nothing like turning a movie off right when it is getting good and going to work.  Better finish it soon.

T-31:47 (7:57)

Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

Tried out my new shoes on the treadmill this morning.  Asics Cumulus.  Sweet shoe.  Thanks Steve and the St. George running center.  Super fast shipping.  Like my plug?  

Same old grind on the TM.  Leg was a bit sore today.  A 1 on "the scale".  A little bit of wintercrest and it is feeling great now.  Finished X-men the last stand.  Good flick.  Now I had better get back at the work grind.  Visual Studio .Net anyone?  C# is where it is at!

T-30:32 ( 7:38)

Comments(13)
Slow milesFast milesTotal Distance
5.500.005.50

AM: I was feeling soreness and weirdness in my ITB yesterday so I thought I would take it easy today and see if it gets better. I did 15 min on the elliptical then 2 miles on the Treadmill. I watched the first 30 min of Harry Potter. Still not a fan, but better then staring at the wall. I will watch the rest in increments. The good news is that my leg didn't hurt so I was able to complete the workout. I do hope that I can get back on tonight and get one more mile.

T- 15:48 (7:54) 2 miles

PM: Got out again in the evening for a jaunt on the TM again.  I actually did 7:30 on the elliptical first then did 2 miles in 15 min.  Leg felt great.  A little soreness/inflamation now afterward.  I did do one cycle of icing for 10 min already. 

T-15:00 (7:30) 2 miles

Comments(5)
Slow milesFast milesTotal Distance
4.000.004.00

Another boring morning on the Treadmill.  Maybe it is time to man-up and go outside in the freezing cold and run in the dark.  Or I can stay inside (the garage) and run in a perfect 50 degrees.  Hmmmmm  I thought about wearing my new FRB gear I got last night.  Pretty sweet by the way.  It didn't happen due to the lack of visibility.  Not many people in my garage to recruit for the blog.

T- 31:30  (7:52)  Leg was a 1.

Comments(3)
Slow milesFast milesTotal Distance
4.000.004.00

Tired of the old treadmill so I layered up and ran outside this morning (~17 degrees).  It had snowed a skiff last night so I was running in some nice fresh stuff.  Too slick for anything fast, but luckily I lost that ability anyway.  I made the first tracks on the planet walk.  It was a great thereputic run.  That is until my prime rib (work Christmas party last night) tried to come visit me again.  Oh, I also won the best prize in the raffle at the party last night.  I won a 4GB Ipod Nano (the new video ones).  Sweet!

T- 29:16 (7:19) 162

Comments(1)
Slow milesFast milesTotal Distance
4.000.004.00

Met up with Jon for an easy run on the River Trail. The trail was in decent shape.  A little bit of snow, some lumpyness, but not icy.  It was sure nice to run in daylight (even though it was overcast and threatening snow.  My leg felt great until the very end when it was just starting to ache.  5 miles a day might be too much for it next weeks so I will play it by ear.  Great trail run day!

T- 31:00 (7:45) 162

Comments(1)
Slow milesFast milesTotal Distance
7.000.007.00

Good to be out running again this morning, however, it was sure tough to get out of bed. Today I ran my Planet Walk via Horshoe Park 5 miler. Leg felt great for most of it. I did .5 at 6:45 pace at mile 4 and it started to get sore so I backed off quickly again. It was only a test. I am looking forward to my 30 miles this week....leg permitting.

T-36:32 (7:18) 160

PM: Dropped Beth off halfway to SLC and made her run the rest of the way to her parents house.  Hopefullly someone came and picked her up.  That gave me some free time once I got home, so I did 30 min on the elliptical.  Leg felt great.

(2 miles Cross-train)

Comments(6)
Slow milesFast milesTotal Distance
7.000.007.00

AM: 30 min on Elliptical. I have been listening to TheFinalSprint.com podcasts. Some episodes are pretty interesting. I recommend checking it out.

PM: Gossner 5 miler with Dan.  Not a bad run.  Leg started to ache towards the end. 

T- 37:37 (7:31)

Comments(3)
Slow milesFast milesTotal Distance
6.000.006.00

AM: 15 min on elliptical. More podcasts...

PM: Gossner 5 miler with Dan.  Pace felt easy, leg felt only ok.  It started to ache again towards the end but not as bad as yesterday.  I think that 5 miles is just right for it right now.  It is a perfect run for the injured and out of shape.  Flat as a pancake, no traffic, and dirt for most of it.

T- 36:20 (7:16) 159

Comments(5)
Slow milesFast milesTotal Distance
6.000.006.00

Easy 3 on the treadmill this morning. My leg felt good, but I was sure breathing hard for the pace. I will blame it on the treadmill and not my fitness so I feel better about it. I am taking a half day today and all of tomorrow off for vacation. LONG weekend here I come. I am heading off to SLC so anyone interested in a run down there let me know. I am running with Beth this afternoon so today is out, but any other day I am game.

T- 23:13 (7:44)

Easy 3 with Bethany on the Canal Road.  No watch.  The storm was a-brewing..Dark walls of black clouds in all directions..

Comments(4)
Slow milesFast milesTotal Distance
5.000.005.00

My Dad is in town (actually SLC) from Denver for the holidays so we spent the day visiting. Bethany and I got away from the kids for a break and hit the Treadmills together at the Marriott (where they are staying). Side by side treadmills, kind of like running together on the road only much hotter.  The room was tonz warmer than the garage back at home so it turned into a sweat-fest.  The goal was 5 miles in the time that Beth ran 5K (her treadmill was stuck in the spanish mode which showed the distance in kilometers).   I barely beat her, HA.  Afterward, I stretched and had my Dad check out my leg.  He brought to my attention the fact that my leg muscles are SUPER tight.  I told him that they are like that all the time.  Well, there lies the problem.  Everything is pulling on the ITB and it is super tight too.  I can feel it super pronounced on me and then feeling it on other people, it isn't even noticable.  Hmmmm.  Problem located, now how to solve it?  He did some massage and stretches and that helped some.  It will take some time.  We spent some time at the hot tub as well and I did some pool to hot tub transitions (ice-heat simulation).  I believe a lot of the issue is the development of running specific muscles and weak opposing muscles.  I need to balance the muscles more.  Time to start running sideways and backwards, or upside down or something....

T-36:10 (7:14)

Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Today I was able to put a nice cap to a decent week of base building.  I was up in Logan with my Dad visiting my sister and they hung out for an hour while I hit the roads for an afternoon run.  I ran my favorite run (from home) the planet walk via horseshoe park.  My legs were feeling loose and good so I let them carry me along at a more of a brisk pace (at least post-injury anyway). 

My dad (in massage therapy school) was able to isolate the leg problem to the perma-tight IT band (as we already knew was the problem) but is unable to get it to release.  It is equally tight on both legs, but only injured on the right.  I plan on focusing on getting that to relax...somehow.  I did hit the pool and hot-tub at the hotel on friday and also on sunday to do some heat/cold cycles.  Good stuff.  Oh, and I can do the breaststoke still with no weird form issues (from the discussion board). 

T-34:20 (6:52) 162 ave

Comments(2)
Slow milesFast milesTotal Distance
6.000.006.00

Spent some time on the Jordan River Parkway today. Did 6 miles (3 out and back) starting at 6200 S and headed north. The wind was blowing from the south so the first 3 miles were pretty fast, then the last 3 were much slower. The weather was nice, but as I am typing this (4:30 pm) it is a crazy blizzard outside. Should be interesting traveling to our dinner party. Today's run felt good, almost no issues at all with the leg, but it is sore right now after a lot of manual labor this afternoon, so I need to take care of it before dinner and the festivities. Merry Christmas....

T-40:55 (6:49) 168 ave

Comments(2)
Slow milesFast milesTotal Distance
4.000.004.00

Had a great Christmas! I did find 30 min to sneak out and run for a few miles at my parents house in Cottonwood Heights. Very slippery and soggy conditions. The snow plow drivers must be home with the families.

T-29:13 (7:18) 162

Add Comment
Slow milesFast milesTotal Distance
7.000.007.00

Back on the Treadmill today. It was somewhere around 10 degrees this morning in Logan...and icy. forget that! So, some easy miles on the treadmill felt good. I got some good dvd's for christmas so it will be entertaining for quite a while on the beast. Leg felt good today.

T- 44:20 (7:23) 6mi

PM: 15 min on elliptical and some heat/cold therapy

*** Check out Paul on his podcast debut on TheFinalSprint.com as he shares all his thoughts and details of his life. Cool stuff, even though we can read all about it on his blog, but this cooler.

The podcast is found HERE

Add Comment
Slow milesFast milesTotal Distance
6.000.006.00

An uneventful 6 miles on the Treadmill. I watched Without Limits. Leg has been feeling good lately. That is a good sign.... My goal for the blog is to speak in choppy sentences and bore everyone to death. Is it working?

T-44:07 (7:22)

Comments(7)
Slow milesFast milesTotal Distance
6.000.006.00

Watched some of 24 (Season 6) this morning and the time flew by. Leg felt fine. I played the "adjust the speed by .1mph every minute" game today.

T-42:17 (7:03)

So, I was reading online yesterday to see if there was some definite difference between the effort of running on a treadmill and running on the road. I got some interesting results. Most people say that to make it comparable you need to put the incline on 1-2 % to counter the lack of wind resistance. I also saw one site that states that you should add .1 to .2 mph rather than the incline trick. Then there was one site here that says that unless you are running 5:22 a mile or faster on the road, the wind resistance is not sufficient enough to make a difference. Very interesting reading. Personally, I tend to agree with the last site, where unless you are running very fast, the difference is minimal.

There is another major difference in treadmill vs road in that when your foot strikes the treadmill, the action of the belt forces a quicker heel to toe plant causing more of a "slap". I don't think this affects the speed, but it can potentially change the biomechanics of the runner. It can also lead to shin splints and other injuries due to the differences.

Food for thought...

Comments(2)
Slow milesFast milesTotal Distance
9.000.009.00

Gotta love the treadmill when it is freezing and icy outside and you are feeling whimpy. Oh well, it was a good run at least. No issues with the leg. I might just be healing after all. I will try and get in 3 more miles later, assuming the leg doesn't act up. I will be going for 7 miles a day next week.

T-42:24 (7:04)

3 more in the evening.  I am already sick of winter and it is still December.  Aahhhh!!!  Leg feels great.  Normal icing and stretching afterward.

T-21:30 (7:10) 

Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Sundays are the best for sleeping.  Rarely can I get more than 8 hours of sleep except for Sundays.  They are a thing of beauty....No nap needed today.

Comments(1)
Race: New Years Eve Rock and Run 5K (3.1 Miles) 00:18:14, Place overall: 2, Place in age division: 1
Slow milesFast milesTotal Distance
5.003.108.10

Easy 3 on the Treadmill in the morning.  I took it easy as I am running the Striders Rock and Run 5K this evening in Ogden.  It should be interesting to see how the leg reacts.  I know, I know, be careful.  I will.  I am not to optimistic about running that fast, but it does depend on the competition and the cold/ice factor.  My main goal is to beat Bethany this race!

T-23:15 (7:45)

New Years Eve Rock and Run 5K in the Evening.  I had no idea how I would do as my training has been limited to pure easy miles due to the injury and recovery.  This race is a low-key fun run with more of an emphasis on the dinner and party then on the race, so it was no big deal.  Bethany and I dropped the kids off at my sisters and then we met up with Paul and Stacy.  Paul was going to run, but with his injury he was sidelined.  We chatted and killed time until the start.  Logan and Katie met up to cheer us on so we had a great cherring section. 

The race was pretty messed up right from the start as there was a random location chosen for the start.  "Everyone line up behind...uh...this crack in the road...yeah.."  It was funny.  Bethany and Stacy ran together and I was with the High School kids.  The race started at the corner of 25th and Grant and went up 25th street with a loop at the end returning back down 25th.  First mile has a good climb, second was basically flat, third was downhill.  I started out in a group of three (the leaders), me, a highschool kid sporting a footlocker shirt and a 54 year old guy who could really run.  We ran together to mile one (6:11).  I had forgotten how much a 5K hurts and wasn't really ready to kill myself today so I let the two of them pull away the second mile.  It was dark and cold and icy and I was out of shape.  I settled into a comfortably hard pace and got pretty complacent.  Opps.  By the end of the second mile (6:03) I was 100m behind 1st and 50m behind second.  I saw Beth and Stacy for a brief moment and yelled at them. (Nicely as in a friendly greeting way).

I couldn't believe this older guy was holding me off so I decided to go after him.  I was able to get moving over the last half mile (down the hill) and pass him for good at mile 3 (5:36).  I had no chance of catching the high school kid in my current shape and finished 5 seconds behind him.  Final bit in 25 seconds.  The garmin measured 3.09 so it was likely short.  The timing clock was all messed up at the finish and it appears on the website that the "official" results show the incorrect time too.  It shows me at 17:25 instead of my garmin time of 18:14.  It also shows the 4th place guy only 1 second behind myself and the older guy when he was closer to 2 mins behind.  This is the first time I have seen runnercard get it so wrong.  Results for what they are worth are HERE

I am pretty pleased with my results as my training has been sad and I have done 0 VO2Max work in over 3 months.  The best part of the race was that my leg did not hurt at all, during or after.  Less than a 1 on my pain scale.  I think I am finally in the clear and can continue to build my mileage back up.  I wish I could have won, but I didn't have the fitness today. 

After I finished I watched the guys try and get the software to scan in the results with it reading "rejected" for everyones barcoded bib. I laughed and left.  I ran back up the course to meet with Beth and Stacy.  I found them about mile 2 and they were chatting and having a good time.  It was funny.  I ran with them back to the finish and afterward, we ate and mingled at the dinner.  Blah Blah Blah.... you get the idea.  It was a fun way to end 2007.

T-18:14 (5:54) 177 ave 186 max

Comments(14)
Slow milesFast milesTotal Distance
125.253.10128.35
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: