After around 3 miles, mild pain in right achilles. Almost a fatigued feeling. I'm sure I will feel mild pain throughout the day as usual (up/down stairs, if I stand on my tip-toes, etc).
Swam 100 laps. First mile was around 31:30. Plan was too take it easy today so that tomorrow I can run around 13-14 and see how the achilles feels. At the pool I had to jump to turn on the stop clock that is hanging on the wall and when I jumped I had a very sharp pain to the achilles. The worst I had felt in a while, but feels good right now.
Started at 5:15. Headed out towards Loch Lomand and then west until I hit Saratoga Road. Headed north on Saratoga, crossed Main St. by the junior high and eventually made my way out to Willow Park. Went north for about 1.25 miles and then turned around and came back. A couple of variations on the way back, and had to play cat and mouse with a dog right at the very end, otherwise the average pace would have been around 7:50. Longest run since the Ogden Marathon.
Felt pretty good throughout. Minor pain would come and go to the achilles after about 5 miles. After the run there is definitely some stiffness and soreness which makes me hesitant to ramp things up. will probably run a 5k out in Tooele tomorrow morning while visiting my family.
I'm out visiting my parents in Tooele (where I'm originally from) for the holiday. I don't like 5ks. They are just one big long sprint. 1st in my age group and probably about 11th or 12th overall. Favorable course with some descent downhill at the beginning. I stopped and walked a couple of times in the third mile where there is an uphill portion to finish the course. I could see the winner cross the finish line. He was probably right around 17:30. The long run yesterday and the relatively low miles due to the achilles probably didn't help me much today, but it was good to push things a bit.
Splits:
1-5:28
2-5:46
3-7:01 (yeah, I know, kind of pathetic)
.10-0:34
Ran back to the car at a slow pace.
PM 3.5 miles at an easy pace to try and help me feel better about all the garbage I ate today.
7.23 at 7:57 pace. Can't remember the total time, but it was right around 57:00.
My legs were pretty dead today, so I actually cut things short. One more week of trying to just get a descent amount of miles in and then I will try and hit things hard for the next couple of months.......assuming no injuries come along.
9.10 in 1:09:48. 7:40 pace. The old church route. Eventually hit the frontage road and run on it for a bit before turning around. More pain in the achilles than the last few weeks, and a pretty sharp pain on the top of my left foot. I may back off for the next two days. Good effort for me today though.
6.0 on the old church route. No watch, but I know the approximate distance. Constant tightness/little pain in the right achilles. No pain on the top of the left foot while running, but it was there all day yesterday and is there now.
PM 3.44 at overall pace of 7:39. I'm amazed at how much easier it was to keep a faster pace in the evenings as opposed to the mornings.
No running today. Was planning to do the stationary bike, but didn't want to wake up. Planning on running around 14-14.5 tomorrow morning up and down Provo Canyon.
By far the best I've felt since the Ogden Marathon. Longest run since the marathon as well. Ran up to Vivian Park and back down. Hit the 1/2 marathon mark at about 1:36, which is scorching for me on a training run. Perfect day.......almost. Never saw the sun and was probably in the 70s the whole way. Not many runners on the way up the canyon, but a lot on the way down. Saw the RHPC runners and pretty sure I saw Josh McAdams running as well. Also saw and talked with the Crack O' Dawn group that was running. Great run all around though.
I've been reading Advanced Marathoning and decided I would try and stick to the 55-70 mile/week 12 week training plan. I think it will do me good to have specific workouts lined up every day. I know I will probably have to eventually modify and change things, but we'll see how it goes.
Lots of pain towards the tail end of the run and ever since the run ended on the top of my left foot. Hopefully this doesn't derail my new training plan. Right achilles feels great.
Made my way out into Saratoga Springs and then came back. Perfect example of why this training plan will be good for me. I would typically never run this far during the week.
Lots of pain for the first 4 miles on the top of the left foot, and then it died down a bit. I'm assuming the Ibuprofen kicked in at that point. The foot doesn't seem swollen or any different than my right, but it worries me a bit.
Out on the old church route and onto the frontage road. Headed out towards the A.F. boat harbor and then turned around and went back. Ibuprofin seems to be very effective in controlling the left foot pain.
5.15 recovery run. Happened to see my brother who lives down the street running at the same time, so I just stuck with him. Left work at midnight last night, and it could be crappy today. I'm a bit tired.
Provo Canyon route this morning.Started at around 6:15.Lots of wind coming out of the canyon.Did a 4 mile warm-up and then 8 miles at MP
pace (6:50-7:00) and then a 3 mile cool down.I was a bit worried about the MP miles, but overall I felt really good.Splits for the MP miles:
7:05
7:10
7:37 Half mile up South Fork, and half mile down
6:49
6:40
6:39
6:23
7:01 I don’t know why I slowed down here
Overall a great effort for me today.I’m really liking the training plan after the
first week.It gives me a definite
direction for each of my runs and I really like that.
I saw Sasha and Jeff a couple of time today.They are fast.
Felt fine during the run, but feel like I'm sleepwalking ever since I finished. Went out into Saratoga Springs and back. I'm tired. Between today and tomorrow, my body will be tested pretty good. Tomorrow is suppose to be an 11 mile run.
11.03 in 1:27 something. It was about 7:44 pace overall. Medium long run. Went out into Saratoga Springs again. Felt better than yesterday and I'm looking forward to only running about 5 miles tomorrow. My body needs it.
9.07 in around 1:05. Lactate threshhold run..........kind of. Plan called for 3 mile warmup, 4 miles at 1/2 marathon pace (around 6:30ish) and a 2 mile cool down. I ended up doing only 3 miles at tempo. Splits were:
6:43 6:31 6:17
Luckily a train stopped me right after the first mile. That allowed me to catch my breath. Overall, the 2nd and 3rd ones weren't too bad, but I just didn't have it in me today. Excuses: Got home from work at about 10:45 last night. Didn't eat very good yesterday. My legs still were pretty tired from the runs earlier in the week. Oh well, better than nothing I guess.
5.23 miles. Recovery run with my brother Ryan. Nice and easy.
Part of me wishes I was running the marathon this morning. The first 17 miles or so of DesNews are some of my favorite. It would kill my body right now though.
17.0 miles in around 2:16. Long run. Up 8.5 in Provo Canyon and back down. Lots of runners/bikers. A little wind and a little rain. Longest run since Ogden Marathon. I was able to keep a descent pace and overall felt pretty good.
I stuck to the training plan exactly this week. I ended up right under 60 miles for the week; which is a lot for me. I hope I didn't do more damage than good though. My feet just don't seem/feel normal. Both achilles and the top of my left foot worry me. We will see how I feel Monday. I guess if they survived this past week, then they should be able to hold up for a while. If I can keep up the training plan I should be in great shape for St. George.
9.07 in 1:12:40. General aerobic run with 10 x 100 meter strides (they were pretty slow strides). Feel like I could be on the verge of having more trouble with the achilles.
13.50 in 1:49:11. Medium long run. Plan called for 14 miles, but I was running out of time and energy. Legs were dead for the last few miles, but I was still able to keep going at around 7:30 pace. Lost about 3 minutes due to a bathroom stop (kept watch running). I need to force myself to do the elliptical tomorrow, and maybe the next day.
46 mind numbing minutes on the elliptical. I was suppose to do an easy 5 mile recovery run today, but decided to error on the side of caution as far as my feet/achilles are concerned. The elliptical wasn't too bad, but it wasn't as good as running.
