Fly on the Wall

A.M.  -  6.2 miles.  This is the last big week before easing into my taper.  I feel like I really need to make this week count!  We ere up at Wolf Creek and I ran on the road to a trail system about 1.5 miles away.  About 1/2 mile into my run a truck was coming up the highway so I ran onto the shoulder thinking I better be careful I don't step in a hole and re-injury my ankle.  Then I bam! I rolled my ankle.  #@%#!!! It hurt but was not as bad as last time.  So after a minute of assessment I got back up and gingerly finished my run.  When I got back I took 400 mg ibuprofen and iced it.  It hurts but is not too bad.  It is the timing that is bad!  I'm not sure what this will mean for the rest of my week.

P.M.  -  Took 600 mg ibuprofen.  Then headed out the door at recovery pace.  My ankle felt much better than expected.  Some pain inside but I kept an even stride.  Ice and another 200mg before bed.  I'll see how it feels tomorrow when I hope to do some intervals.  4.6 miles.

11 miles w/ 6x 1200m intervals @ 5k pace, 2 min recovery.  The good- my ankle was fine. I iced it the morning and took 400 mg ibuprofen before breakfast, about 5 hours before my run.  The bad- I was just sucking wind on this run.  I don't get it.  I took Sunday off.  I ran easy paces yesterday.  I got enough sleep.  I ate a decent breakfast.  Yet, I was dogging!  Friday during my long run I was cruising and felt strong.  Today I felt like a big turd.  So what was different today?

0.75 mile intervals:

1-6.09, 167bpm;

2-6.22, 169bpm;

3-6.21, 169bpm;

4-6.22, 168bpm

5-6.27, 166bpm

6-6.31, 167bpm

ave 6:22.  this is 6 seconds slower than when I did a similar workout a couple weeks ago.  Yet my pace miles on Friday were 7 seconds per mile faster than a few weeks ago (and at a lower heart rate).  Argh!!

14.2 ez on JRP.  My legs could feel yesterday's intervals but otherwise just another run in the bag.  Started out with a slow warm up.  Overall about 8:45 at 144 bpm.  80 degrees. 

As I type this I'm noticing the on screen add, "Stop wasting time with long boring cardio workouts that don't burn fat effectively....  Discover shocking fat-burning foods."  Dang, I should have skipped my run and eaten some "fat-burning foods" instead.  Or maybe it's a good thing I ran instead of eating "shocking food?"  Speaking of fat, I have a health check up (through my wife'w work) next week.  Anyone want to guess what they measure my body fat at? 

8 miles with 8x100 strides.  JRP.  82 degrees.  Ave. 8:44, 146 bpm.  (max hr 178 bpm) Mile splits ranged from 7:45 to 9:22.

I ran the first 5 miles and 7 strides with the fast guy.  I find it very motivational to try to run fast next to somebody who is fast.  It made for a good workout.

Hope everyone training for Saint George is able to make the best of this week before easing into a taper. 

City Creek EZ

12.2 "warm up" miles.  Downtown, Memory Grove,  11th Ave, up City Creek.

7 marathon effort miles down City Creek.  DOWNHILL.

1-6.23, 149 bpm.

2-6.15,  163.

3-6.30, 165.  (downhill but 5k PR pace)

4-6.44, 164.

5-6.26, 164.  (downhill but 8 seconds off 5 mile PR)

6-6.28, 167.  (downhill but 10k PR pace)

7-6.29,  168.

6:28 ave pace. 162bpm ave.  Yipee!  8 sec/mile faster and 4 bpm slower than these same miles last week.  And last week was an improvement over the time before.  Downhill but I'm feeling strong even if my legs are tired.... This was at the end of a 70 mile with speed work week.

1.4 miles cooldown.