dedication, perseverance, self-discipline

felt somewhat sick today.  I figure that is why I was tired during the race yesterday.  I was feeling a little better later on in the evening.

I ran 10 miles with Sasha this morning in 1:14:53.  I still feel a little icky, but I feel better than yesterday.

I felt steadily worse all day today.  I didn't feel too bad in the morning, but by the time I got off work in the afternoon and ran home I felt like garbage.  I ran 3 miles home from work, and then 3 more miles after I got back.  Total time was 47:35.

I ran 10.1 miles with Sasha this morning.  I felt really gross and I kept asking him to slow down.  We finished in 1:23:59.  I went to a doctor later on in the afternoon, and I found out that I have the H1N1 virus, so fun times.  I slept for a good portion of the afternoon.

No running today.  I felt good enough that I could have run 4-6 miles in the evening, but I decided to play it safe and take a day off to make sure that I recover completely from the swine flu.

I felt great today.  I ran 8 miles in the evening in 59:13.  I felt like I had some extra juice in my legs today.  Probably because I didn't run yesterday.  Everything should be back to normal now.  We will see next week when I do a speed session or two.

I ran 10 miles with Sasha, finishing in 1:14:43.  I felt good, but I still am getting up some of the residual junk that is stuck in my throat.

I ran with Sasha this morning, and we kept things pretty easy, finishing 10 miles in 1:18:02.  I felt a little more tired than I would have expected.  Maybe my body is still recovering from having the flu, even though I feel fine.

I ran 10.1 miles with Sasha this morning in 1:12:26.  We had to keep the pace a little faster than normal because we got started a little late.  I felt better than yesterday, despite the faster than normal pace, and I am ready to finally get back to normal mileage this week, after my post St. George layoff, and the subsequent illness.

PM:  I ran home from work, and then added a little extra mileage in order to get to 4 miles for the run.  Total time was 29:46.

I ran 10.1 miles with Sasha this morning in 1:14:XX.  We sped up during the later portions of the run, but we kept the pace slower for most of the first half.

I ran in the afternoon today with Sasha.  We ran a 2 mile mini tempo near the beginning of our run in 11:16 (5:36, 5:40)  The goal was to run 5:40-5:45 pace, but I got excited after a slow first quarter, and we ran the middle half mile in 2:40.  Later on in the run, we ran a mile in 5:35.  We finished 10.1 miles in 1:18:23.  I wanted to add a little more for the day, so I ran 2 more miles with Sasha and his kids, and then ran 2 more miles alone, throwing in a half mile fast near the end in 2:42.  Total time for 14.1 miles was 1:49:59.

Easy run.

I first ran 10.1 miles with Sasha, running 3, 1 mile repeats in 5:26, 5:22, and 5:18.  After we finished, we ran some more with Sasha's kids, and I finished a few more miles alone to make it to 16.1 miles in about 2:02.

I ran 10.1 miles with Sasha in about 1:14-1:15.  Nothing special happened

Sasha and I ran 10 x 1 minute hard, 1 minute easy during the second half of our run today.  I think that we were hitting about 5:00 pace during the hard sections, so I will count it as 2 miles hard.  Total time for the run was about 1:11.

I ran 10.1 miles with Sasha this morning.  Not sure on the time, but I think that it was in the 1:12-1:14 range.

PM:  I ran 5 miles alone in just over 39:00.  I was only planning on running 4 miles, but I was having fun so I ran a little farther, only turning around when I did because I didn't want to overdo it.

I ran a 2.5 mile tempo of sorts with Sasha this morning.  We didn't push the pace much at all as we were just trying to keep the pace around 5:50.  Total time for the tempo ended up around 14:27.  Both of us felt a little more tired this morning than we normally do.

Sasha and I ran 1 mile a little quicker than the others in 5:42 this morning in order to see if the staleness we felt in our legs yesterday was just a one day thing.  Things felt much better today, so that was good.  We finished our run in the 1:14 range.

PM:  I ran 4 miles alone in a little over 29:00.  I felt good, but my foot was bothering me a little as it has been since about a week before St. George.

I ran 10.1 miles this morning with Ted in 1:07:08, followed by 4 miles with Sasha in 31:53, and then 4 more miles alone in 26:09 for a total time of 2:05:10 for 18.1 miles.  The whole run felt fairly easy, but I felt a little tired today, probably due to the double that I ran yesterday.  This is the longest run that I have done since I ran St. George, so I am glad to be finally getting back into the swing of things.  The mileage this week is finally getting back into a more normal range as well.  Hopefully I can get the mileage into the mid 80's and maybe even the low 90's before the end of the year.

I ran 6.5 miles with Sasha this morning (the last .5 was with Sarah as well) running the first 6 miles in 44:XX.  I finished 10 miles in 1:13:40.  I was surprised at how quickly I finished the run today, because Sasha and I were chatting the entire time we were running, and when we get really talkative we usually run pretty slow. 

I also think that I have figured out what is going on with my foot, which has been bothering me since about a week before I ran the St. George Marathon.  It seems that the left side of my calf, and some of the deeper muscles underneath the calf have been knotted up, and have been pulling kind of funny on my foot.  This has been causing the foot pain.  I only figured it out, because I realized that when I stretched out my calf I had the most discomfort, and when I proceeded to massage my leg I found some nasty spots that needed a good rub down.  Hopefully I can get these worked out soon enough that the discomfort goes away and I can stop worrying about it.

Well, I slept in this morning as I couldn't fall asleep for a while last night.  So, I ran in the evening finishing 10.1 miles in 1:07:57.  During the middle of the run I ran 4 x 800 with a 400 recovery at about 8:00 pace.  My splits for the 800's were 2:37 (1:21, 1:16), 2:31 (1:18, 1:13), 2:31, 2:31 (1:15, 1:16).  The first two repeats were on a slight downhill grade on the Provo river trail, and the last two were run as I was coming back on a slight uphill grade.  For the most part I was pushing the pace less during the first 400 of each repeat, but during the second 400 I would try to relax more so that even though I was pushing the pace harder, the effort was about the same.  It didn't work as well as I had planned, as I ended up just pushing too hard on the first two repeats, and during the last repeat I actually slowed down during the second 400.

I ran easy this morning.  Didn't do anything too spectacular

Again, nothing special happened.  I ran alone because Sasha was racing the 4 miler in Orem.

I only ran 6 miles so that I could give my foot a little break, and because I slept in this morning and didn't run with Sasha, so Kimia wanted me to run a little less and spend some time with her.  We will see if taking a little break today helps my foot considering I have a long run tomorrow.

I ran 20.4 miles today in 2:22:XX.  It was a good run.  My first 20 miler in a while.  I ran hard for a little while, and I maintained about 5:45 pace, although I felt more tired than normal.

I ended up rubbing my foot, shin, and calf down really well yesterday afternoon, and my foot felt much better yesterday evening, and for most of today.  I am wondering now if the problem is not only rooted in the lateral side of my calf, but also in the stabilizing muscles in my shins, and if I really just have a minor case of tendinitis.

Easy run, nothing special happened.