Running

Swam 140 laps, or about 2 miles.  Both right around the 31:00 minute mark.

I can't beleive how sore I am from the WBR.  My calves and my quads are hammered.  Even my back is a bit sore.  My body was obviously not ready for it.  I can't wait to try and get back into a regular running routine this week.  Hopefully the achilles responds well, and I can get back to normal.

AM 6.04 in 48:03. 7:57 pace.

Ran out towards my old church mtg. house.  3 out and 3 back.  Quads are still very sore, but no achilles pain.  I'm just going to start putting in the miles for a few weeks, and then I will try and start doing some variations of some of the "big workouts."  Splits:

1-8:11 2-7:51 3-7:55 4-8:28 (pit stop) 5-7:36 6-7:39

 PM 3.01 in 24:11. 8:03 pace

Willow park south.  Legs felt like lead and quads still sore.  Probably too much too soon for me, but I'm anxious to get going.  Was going to run 4, but cut it short.  Lifted chest at the gym.  Splits:

1-8:11 2-7:58 3-7:57

6.53 in 58:32. 8:58 pace.

Ran with Ryan around the neighborhood.  He is still really sore.  I am still pretty sore in the quads and calfs.  Achilles was good, felt very minor pain at the end. 

PM - Lifted and rode the stationary bike for 20 minutes.

5.79 in 45:50. 7:55 pace.

Best the legs have felt all week, which isn't saying much.  It still feels like somebody dead-legged me in the quads and the calfs.  Minor pain in the achilles.  I noticed it more today than the prior two days.  Notice even more when I stand on my tip-toes (not that I do that much).  I go to the PT later today.  The last two weeks that I've gone, I've seemed to have made good progress.  Splits:

1-8:18 2-7:51 3-7:53 4-7:55 5-7:55 .79-5:56

Was going to get up and swim, but didn't.

Went to the PT yesterday afternoon.  Did some exercises, he massaged it, and then he did the cortizone treatment.  This seems to be the most effective thing lately.  Will try and run around 11 miles tomorrow morning by starting at the base of the Provo Canyon and running up to Vivan Park and back.

11.67 in 1:38:40 with Mark.  8:28 pace.

Started at the base of Provo Canyon and ran up to Vivian Park and back.  I’ve waited a long time to run this course.  It’s my favorite place to run, especially early Saturday mornings, but with the Achilles problem I haven’t been able to do it for a while.  Occasional pain on the outside of the Achilles going up the canyon.  Nothing too bad though.  More pain coming down the canyon, especially after our fastest mile which was just under 7.  Backed off and things felt better.  The Achilles feels pretty good in the few hours since the run.  Splits:

1-9:01 2-8:08 3-8:50 4-9:50 (pit stop) 5-7:40 6-9:44 (turn-around and some walking) 7-7:33 8-6:52 9-9:47 (water break and some walking) 10-8:02 11-8:20 .67 4:48

Longest run since Ogden Marathon.  Lifted in the early afternoon.