my makeup may be flaking

Up Emigration to the top. Took me 1:29:56 to go up. I was rolling at about an average of 6 flat pace on the way down when my garmin died...whoops.

10.9 (1:20:05) New Route! Up Sunnyside, Des News loop, back down.

5 

27:51 for the 4.7 miler

Avoided the snow in Provo.

Woah. Ran no slower than 6:27 the last 9 miles. 6:47 overall. Although I generally felt great (and didn't even feel like I was pushing the pace) there was a bit of a niggling in my right achilles. Over the last 9 months I have been trying to straighten out my form. I think that my right leg isn't used to being used properly. I'm going to have to be careful tomorrow probably. Clearly in great shape to start out the year though.

Biking

Biking

Biking+Elliptical

Yes! Running again. After about 1 mile I started to get sore but the pain leveled off and was in an "acceptable" range.

Felt ready to run a little further. My achilles was totally fine but got sore afterwards. This was kind of a hilly run so I was pleased that I made it through.

Lifted Afterwards. 

AM 7.6 Miles running with Allie. I felt pretty sore to begin with and was considering stopping. My achilles "loosened up" (pain receptors got bored). We kept it pretty flat and slow in Liberty Park

PM Decided to hit the gym. Warmed up for 10 mins on the bike before hopping on the elliptical: 16:09 5k YEAH! Very tired after this one. 

On the elliptical. The plan was 1 hour but the elliptical programs only go for 45 mins. I did a 15 minute cross country program (2.1 miles) and this felt pretty terrible because the resistance was all over the place: it kept shooting up to 17!

Anyway after 15 minutes of that I put it on manual and started chugging away. First mile was 6:17 and then I gradually picked it up. I was running about 5:30 pace at the end when Allie came and saved my from myself.

Unfortunately I overexerted myself on the elliptical and couldn't handle doing any other exercises as I was passing out. 

I was a little concerned about my ability to make it through 14 miles, but my achilles was fine. I ran the last two miles of the run in 11:46. I wanted to get moving after doing very little the last two weeks. I didn't feel great, but it was ok.

30 laps at the fieldhouse averaging about 6:10 pace. It was hot up there and I didn't feel good at all. I'll probably start running more sensibly as I get back into daily running. My achilles wasn't perfect but if it was better than the start of my run yesterday.

Got up at 4:30AM to run with Allie because I wanted a ride to school :). My achilles did not hurt but I ran pretty slowly. After three straight days of running it was creaking quite a lot.

In the evening I did some leg weights and then did 5.9 miles on the elliptical. This was slightly under 6 mins per mile (5:58 to be precise).

Elliptical

10miles

Hard.

The ellipticals at the fieldhouse only allow you to go for 45 minutes at a time so I decided that I would go 30mins, take a swig of gatorade and then restart the machine to finish 10 miles.

The goal was 58mins (5:48 pace). I did the first mile in 5:40 but then decided to raise the resistance by one notch (from 7 to 8). My second mile was a 5:23 (uh oh). The nice thing about the elliptical is that it's just you versus the machine. On the other hand, it's the elliptical...so that kind of bites. Anyway. I kept clicking off 5:30ish miles and after the first half hour I had done 5.46 miles (5:29.7 pace). To this point my stride rate had only dropped below 240 a couple of times, but my legs were starting to tire.

Starting up the machine again sucked. I made it through a 5:37 mile to start out my second segment, but then I started to hit the wall. Fortunately my pace didn't dip too much as I was still able to keep my stride rate in the 230s. The last few miles sucked but I still kept up a reasonable pace and finished with a 55:33 for the whole 10miles.

Altitude adjusted that's a 54 low which is about right based on the effort. Obviously different machines are calibrated differently (which is why I always use the same type of elliptical at the gym), but it does seem like I can just about match what I'd be able to do running on the elliptical. The difference is that my quads get really tired when I do this. I think this is a good thing as I think I have relatively weak quads...anyway.

AM 10 with Allie

PM 3 on elliptical. (in 17:47)

I think my ratio of running to non running might be a little off here.

In the afternoon I felt quite a bit of creaking (crepitus?) in my achilles.

I had resolved to take a few days off to let me achilles recover a little better but after today's run there is less creaking. I'll have to see how it progresses throughout the day. I took some ibuprofen before going to sleep which may have helped.

AM 9 with allie.

Lifted some weights an d then put some work in on the elliptical: (6:14,6:02,5:47,5:33,5:31) Afterwards, did some running on the track. There is no trace of tendinitis but I don't trust it. I think I will run the 5k tomorrow and see what happens.

I clashed horribly in the gym today, it was great.

My only real goal for this race was to test my achilles. I hoped to also break 17, but meh.

I have done basically no fast running over the past 3 week so I was pretty sure anything under 6 min pace would feel terrible. To begin with I felt like I had the speed in my legs to run with Fritz and Jake but I figured they were going low 15 pace and that I should just ignore them. The race was on for 3rd between me and my old nemesis, Jon Gauthier.

I felt pretty terrible for the 1st mile but I just wanted to see how fast I was going before slowing down. I hit the 1st mile in 5:11 before a wave of fatigue washed over me and I drifted into the 5:40 range. I didn't have the typical turnover that I have in 5ks and that basically doomed me. Also I just felt generally off and oft of sync. I was happy that I managed to hold my pace after my initial slow down not get passed. I dropped Jon at the mile and then was a bit ahead of the pack the rest of the way.

I "only" lost to Jake by 1:40 which means that the race was not awful for me. I probably should have been able to run 16:20-16:30 today. The most important thing is that my achilles held up.

When I got home I noticed that it was a bit sore so I iced it. Now as I write this it is very slightly tender. This is good news as it is clearly better than it was a few days ago despite the 5k. I think this may be due in large part to my ibuprofen consumption. 

Started out with Jake, Fritz and Allie. After about 6 miles my achilles started to indicate that it might not be able to go another 10+ miles. It gradually became apparent that I wasn't going to be able to keep going uphill. Allie and I turned around and ran back (thankfully mostly flat or downhill) to the car. I don't think it was much a setback, because I stopped when I did, but I do now that I'm going to have to take some more time.

6.84 miles in 40:00 on the elliptical. My achilles was VERY sore and creaky today.

These elliptical workouts really cream me. We tried to lift afterwards but I almost blacked out doing hamstring curls (same thing happened last friday :( ). Allie had to carry me back to the car.

8k on the elliptical. 27:00 (5:26 per mile)

Mile splits 5:27,5:28,5:31,5:23, 5:11 for .97 (5:21 pace)

17:02 at 5k-27:15 pace,

9:58 final 3k-26:34 pace.

PM 10.5 miles in 30mins (Biking, but still).