Justin Park

A.M. - 60 mins on the treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
5 mins @ 10.0, 0.5 incline
5 mins @ 10.0, 1.0
15 mins @ 10.0, 1.5
break (nature really call'n)
resume: 5 mins @ 10.0, 1.5
5 mins @ 10.0, 2.0
5 mins @ 10.0, 2.5
5 mins @ 10.0, 3.0
5 mins @ 10.0, 3.5

I've got a few really busy days of work coming up. Hope to be able to get the bike out at some point tomorrow. Maybe a shortly ride at lunch.

A.M. - Standard 15-miler. Triangle in reverse.

P.M. - I knew I was going to have an very busy/late work-day today, so my normal early-week ride (usually Millcreek) wasn't going to happen today. We recently moved offices and our building has a nice locker room and shower. I brought my bike to work and used my lunch to squeeze in a consolation ride. Did an out-and-back to Saltair via basically California Avenue, 5600W, and the frontage road. Much flatter than the rides I usually do. Didn't have the Garmin, but I figure it was between about 25-30 miles. Hot out, but not to bad. Just glad I was able to ride a bit today.

Ended up working until about 12:30A.

A.M. - 60 minutes on the treadmill. Running off of not much sleep, but pleased with the effort:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
10 mins @ 10.5, flat
30 mins @ 11.0, flat
10 mins @ 11.5, flat

A.M. - 15-miles. Triangle in normal direction.

A.M.2 - Ride up Millcreek (~40 miles). Busy up in the canyon today, as was to be expected for the holiday. Unfortunately they've openned the gate now so motor vehicles can drive on the upper section of the canyon road now. Boo. That's one of the big benefits biking in Millcreek (at least through the end of June).

A.M. - For some reason, my body was in Sunday (rest day) mode when I woke up (later than I should have) this morning. Probably because yesterday kind of felt like a Saturday. I didn't have to work today, but my wife had to be in by 9, so I would have the kiddos. I didn't have a lot of time for a run and mentally and physically wasn't really into it. Today normally would have been a gym/treadmill day. Instead I salvaged an 8-miles outside in slog-fashion. Ah well.

A.M. - Long run. 2 laps on the 12-mile route. One normal direction, one reverse. A little muggy, but the rain last night really cooled things off and it was actually quite pleasant.

P.M. - 70 mile ride up Big Mountain and back. Last night the weatherman said this afternoon would be very similar to yesterday's (afternoon thunderstorms). I started my ride earlier than usual in an effort to finish before the storms rolled in. As I rode, I watched the weather slowly deteriorate and knew I was going to be in for a wet one. The rain started falling lightly during the ascent up Little Mountain. I was tempted to turn back at that point, but decided to stick it out. Things were fine until the turnaround at the top of Big Mountain. Than it really started pouring. It peaked about the time I was coming down the lower part of Emigration (~Ruth's Diner). Fortunately, it mostly subsided by the time I got to Millcreek. Dried the bike real good when I got home and cleaned/lubed the chain. On the bright side, the rain kept things cool and it was a good ride.

This will serve as a good practice ride for the CS Century in two weeks. Not sure if this this kosher to ask on the blog, but if anyone is interested in contributing to my fundraising drive, click here: CF Cycle For Life - Cystic Fibrosis Foundation. Any little contribution helps (and is tax deductible)!

A.M. - 60 minutes on the gym treadmill:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0, progressive inclines with 3 mins each at 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
5 mins @ 11.0, flat
15 mins @ 11.5, flat

P.M. - Millcreek ride (~40 miles). At the top parking lot, saw and briefly talked to an old work colleague from Deloitte.

15 miles.

A.M. - 60 minutes on the treadmill, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
5+ mins @ 11.5 (legs okay, but gutt about to explode, had to stop for potty break)
6 mins @ 10.0
1 min each @ 10.5, 11.0, 11.5, and 12.0

When I hopped on my preferred treadmill to start my run, an older gentleman nearby on one of the ellipticals had the audacity to ask me to change to a different treadmill stating that my pace on that treadmill was really loud. I made it known that it was nevertheless my preferred machine, but most of the other machines were empty so I ultimately obliged his request...No guarantees next time though dude, especially if good alternatives aren't available. Get some headphones! 

P.M. - Ride up Little Cottonwood to the end of the paved road at Alta. ~25 miles roundtrip, though I can almost coast the whole way down the canyon back home. I justify counting the 25 miles though since the ride up really makes you work. There's still a little snow on Alta's north facing slopes.

A.M. - 10 easy miles on my nine-mile route slightly modified.

A.M. - 35 minutes on the treadmill, all flat:

5 minutes @ 8.5 mph
5 mins @ 9.0
10 mins @ 9.5
5 mins @ 10.0
5 mins of 30 seconds on/off @ 12.0/10.0
5 mins @ 9.5

Looking forward to Hobbler tomorrow.

Hobbler Half Marathon 2013

Just a short report for now... Good race. Felt good, had a lot of fun. About 45-second improvement on last year's time. It was great to see/run with fellow-bloggers Mike, Matt, Toni, and Dave. Left the house in the morning with the strange feeling I had forgotten something. Got halfway to Springville and realized it was the Garmin. So this one was all going to be according to effort. For approximate split times, see Matt Poulsen's post. I was will him through 12.

Ran with the lead pack of Matt, Mike, and Nate Jewkes (the USU stud who won handily) for the first 4 or 5 miles. Right around the 5 mark, Nate made his move and strung us out. I was in third position a few seconds behind Matt. Mike wasn't feeling that great and fell back ulitmately finishing in 1:15. I stayed even with or slightly behind Matt pretty much the whole race. It was awesome. Very grateful to have shared the race with him. Wish I could have given him a better fight the last mile, but by the 12-mile mark I mentally threw in the towel and decided I wasn't going to be able to out-kick the Terminator!... Rematch at Hobble Creek next month! :)

Nice 5.5 mile cool down with aforementioned bloggers around the Dave's Springville neighborhood, including a little bit on the grass at the park before the awards.

A.M.#2 - Shake-out ride to up to Guardsman's and back (~50 miles). Great temps for a ride.

A.M. - 60 minutes on the treadmill at the gym:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 progressive inclines with 3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0 and 5 mins at 3.5
5 mins @ 10.0, flat
3 mins @ 10.0, 1.0 incline
3 mins @ 10.0, 1.5
(nature break.... far too common occurence lately... )
14 mins @ 10.0 progressive inclines with 3 mins each at 2.0, 2.5, 3.0 and 5 mins at 3.5
5 mins flat with 1 min each at 10.0, 10.5, 11.0, 11.5 and 12.0

P.M. - Millcreek ride (~40 miles). Got a late start and got drizzled on just a little bit towards the end, but it actually felt nice. Good afternoon for a ride.

A.M. - 15 miles. Triangle in normal direction.

A.M. - 5 minute warm-up on the treadmill @ 8.0 (0.66 mi.). 60 minutes on the gym treadmill, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
5 mins @ 10.5
30 mins @ 11.0
15 mins @ 11.5
(10.8 mi)

Really hoping to get a ride in the afternoon. Between work and monsoon weather, we'll see if that happens.

P.M. - Little Cottonwood ride to end of paved road at Albion Basin (~25 mi). A bit windy and got rained on a little, but good ride.

A.M. - 15 mile route. Triangle in reverse.... Mayday, mayday, mayday! I started noticing some tightness deep in my left glute sometime after Tuesday's run. It wasn't bad it all and I didn't think much of it. Noticed ever so slightly at the beginning of yesterday's treadmill run, but it subsided after a couple of mins and I had a good run. Felt fine all yesterday. Woke up this morning and it was a little tight. Started to run and it was almost immediately "uncomfortable." It stayed that way pretty much most of the way, a little more so when going downhill. At about the 11-mile mark, I started to feel a little pain around the left kidney area. I didn't notice my form changing, although I'm sure I was compensating. Tried to be careful about not running on the crown of the road. I finished running, showered, and hurried off to work and then right into a couple-hour meeting. The left glute and left lower-back (kidney area) were super sore (almost debilitating) after the car ride and meeting. I was pretty much walking like an old man; slowly and with a limp. About 10:30 I resorted to taking to Excedrin. It helped take the edge off, but it remained sore all day.

Since I've been home, I've been doing hot/cold treatments with heat pad and ice pack. I've been poking around on the internet and it looks like it may be piriformis syndrome. That seems to explain the deep glute and lower back pain (piriformis putting pressure on the sciatic nerve). I've found some release and stretching techniques that I'll do over the next few days and am trying to arrange a sports massage ASAP to find some quick relief.

Running tomorrow morning is looking very doubtful. This blows because I feel like I've been rolling pretty good lately and want to keep it going. But I really don't want to train through pain. So if it means backing-off, losing some fitness, and adjusting some goals, so be it. I'll see how it feels in the morning when I get up and probably head down to the gym with the intention of running, but if its not there, I'm not going to force it. Committing myself to that right now. I think I should be fine to continue cycling.

Who knows what the cause is. My running routine has been similar for the past several weeks, maybe just a little more consistent intensity on the TM runs, and a little higher average weekly mileage. Admittedly, my cooldown/core work/postrun stretching routine has been terrible lately because I'm usually in such a hurry in the mornings to get to work. That's probably led to some tightness and muscle imbalances. Got to work on giving that more attention.

Anyways, sorry for the long soapbox. If anyone has thoughts/suggestions, I'm all ears.

A.M. - Got up this morning, the glute/lower back were tight and it was obvious that trying to run was not going to be a wise-thing. As consolation, had a good ride to Brighton and back (~40 miles). Was fighting a headwind much of the way. The biking doesn't seem to be irritating the glute/lower back, which is good.

A.M. - Today was supposed to be the CF Cycle For Life century ride that I was going to do with a few buddies. But Monday night I got a call from one of their reps indicating that it was being postponed because there was some other 'santioned event' that was using much of the same route (great planning guys!). They've postponed it until September 28th, but since SGM is the following week, I won't be riding it. Oh well.

Ended up doing an 85 mile solo ride. Rode up Big Mountain (via Wasatch Blvd, Emigration) and then back down and out to the Chevron at South Mountain and home via 1300 E. Good ride. Felt good. There were sure a lot of folks out running and riding bikes in Emigration. Can't blame 'em; its a great place to ride/run. I rode with a small pack of guys for a few miles going up Emigration, then gave them a free lesson going up Little Mountain and Big Mountain :). As I was going up Emigration, I saw Fritz by Ruth's Diner (looking as fit as ever and ready to burn up the roads). Fluid-wise, I made the entire ride on two bottles; not a terribly smart thing to do, but I felt fine.

This will serve as a good training ride for Ultimate Challenge and LoToJa. I ended up with 190 total cycling miles in four rides this week...not as good as what Clyde is doing for his LoToJa training :), but the highest cycling mileage week I've had all summer. Hit all 4 of the big canyons on the eastside of the Salt Lake Valley this week: Millcreek (Monday), Little Cottonwood (Weds), Big C (Brighton only; Friday), Emigration/Big Mountain (today). Still not truly enough for a good LoToJa training regimen, but its similar to what I was doing last year and, combined with my running, should be enough to get me through the event.

Injury status: Woke up and the back/buttocks felt tight. I could 'feel it' during parts of the ride (not painful, but there). I'm hoping that the cycling isn't damaging it more... It's my lifeline right now so I'm going to pretend that it isn't. It's afternoon now and it feels okay; the best it has since before it happened. That said, I did drug-up on a couple Ibuprofens a couple hours ago for anti-inflammatory purposes. We'll see what a complete day of resting does for it tomorrow and I'll assess things Monday morning. If I had to guess, I don't think I'll be ready to run Monday. But I'm going to be optimistic and this hiccup will resolve quickly.

The next couple of weeks are going to suck at work, so I'm leary of how my training is going to go. We're doing a cutover to a new ERP system effective August 1st and there's a lot of stuff that needs to happen between now and the end of the month and then troubleshooting the first part of August. Some weekend workdays and long, late hours are in the forecast. I'll be lucky if I can break away for any evening rides. Some shorter weekday lunch ride may be my only option. Pardon my self-pity...

A.M. - Millcreek ride (~40 miles). I had a meeting at 7:30 AM this morning, so to have enough time to clean up and drive I had to be out the door and riding a little after 4. It was kind of fun riding in the dark, but I need to get a better bike light. I don't recall seeing any cars out on Wasatch the whole way from 9400 S. to the mouth of the canyon. I didn't see a soul all the way up the canyon. I was really hoping I wouldn't run into the moose I've seen a couple times in the canyon. Fortunately, I didn't. Just the occassional rustling of smaller animals in the bushes. It was just getting light as I reached the top parking lot. On the way down I saw several folks making their way up, but I'm pretty sure I drew first blood this morning.

Injury is still there. Can feel it more in the back than in the bottocks now. Honestly, it felt a little sore right after the ride which worries me that the biking may not be the best thing for the injury recovery process. It feels 'okay' now, but I'd only give myself a 30% or less chance of trying to run tomorrow....Patience...

A.M. - 30-mile easy ride with my buddy Scott. Basically went south on 1300 E to the Draper trail and rode that to the end. Then went up the Draper side of Suncrest. Then back on 1300 E and Wasatch Blvd to 9400 S and home.

This evening I put on the running shoes and went up and down my street real easy to assess things. I'm definitely not ready to run yet. Buttocks/lower back region still getting shocked everytime I stride. The healing process is taking longer than hoped. At this point, I don't think there is any hope of me being able to do Timp this Saturday.

A.M. - Big Cottonwood ride to Brighton (~40 mi.). Good ride. However, I've noticed over the past week or so (this morning included) as I've either ridden up or by Big C, that canyon can really spew wind in the morning.

Congrats to many bloggers who had great races yesterday at DesNews. There were a lot of really good performances. Jealous that I wasn't part of the action :)

A.M. - Little Cottonwood ride to the end of the paved road (~25 mi.).

The higher than average biking has been fun, but I sure miss running. Very little change/improvement on the injury-front. My sciatic nerve is still peeved with me. Ready to just be feeling better and resume running again.

A.M. - 35 mile ride, Traverse Mtn. Road up to Watsatch then south to 1300 E. Then up the north side of Traverse Mountain to Suncrest and down the Lehi side. Then back up the Lehi side and home via 1300 E.

A.M. - LCC/BCC double on the bike. Got up early and rode up Little Cottonwood with a couple of my buddies (Scott and Bretton). We kept it real slow and easy. Then I split off from them and headed north on Wasatch to meet Fritz at the bottom of Big Cottonwood. Got there a couple mins early and topped-off the water bottles at the 7-11. Had a great ride and conversations with Fritz up to Brighton. There were tons a folks running/biking/enjoying the canyon and it was great weather for riding. After dealing with a quick flat tire at Brighton (my first of the year :( ) we headed down and then north on Wasatch. When we got to the pathway over Parley's, I turned around and went home. Millcreek was tempting me as I rode by. If there was ever a time I was going to do all three canyons the same day, today would have been it. Kind of kicking myself now, but it ended up being 75 miles for the ride which was plenty.

Had a lot of fun. Really glad Fritz and I were able to connect for a for this ride. He is a beast on the bike and just such a talented, top-notch person and athlete.

Ended the week with no running miles (but the injury is improving slowly), but I rode every day and ended up with ~245 cycling miles, by far the most in a week this year.

A.M. - Decided that my glute was in a state to attempt running today to test things out. Figured that the lower impact of the treadmill would be a better option so I headed down to the gym. I also had it in my head that a shoe with a more minimal style with a lower drop would feel better too, so I took both the Kinvara's and the Free's. I warmed-up and stretched real good and alternated between the two pairs of shoes during the warm-up around the indoor track. I decided the Free's felt slightly better on the glute. The glute was still pretty tight.

Ran for 35 mins on the treadmill, most of which was done at around 7.5 mph and incline of 2.0-4.0 (which seemed to feel the best). Glute wasn't real comfortable during the run and I was afraid that I was going to tighten up and regret the fact I had run. But actually, I think the run loosened some things up, because I it felt pretty decent the rest of the day.

P.M. - Had enough time to fit in a Little Cottonwood ride (~25 miles). Felt good.

After we got the kids down, I headed down to the gym to sit in the hot tub for a bit and do some stretching.

Glute was feeling okay. Didn't feel like I had set it back any from the run, but not a great deal of improvement either.

A.M. - Opted for another treadmill run. This time went for an hour at a little slower pace (7.0-8.0 mph for most of the run), but 3.0 - 6.0 incline which was more incline than yesterday. The higher incline range felt better than flat or less incline. Glute still not feeling great, but better and looser than yesterday. So improvement.

Late night at the office, so no cycling today.

I'm writing this and the entries for Weds-Thurs at 1 AM Monday morning... It's been a rough week. Our SAP implementation project at work has been all consuming as we approach go-live.

Weds A.M. - 60 minutes on the treadmill. Glute is about the same. No big improvements (although it is improving), but not deteriorating either. Spoke with the chiropractor/doctor (not exactly sure what he is) at my gym this morning. He's a cool guy and gave me some free advice and some new stretches I'm anxious to try. Treadmill run when pretty well. Felt better than Tuesday. Run was done between 8.0-10.0 mph and 1.5 and 3.0 incline. The 10.0 mph was for about 15 mins towards the end. Afterwards, felt like the 10 mph at the end may have been a little much for the quad.

P.M. Ride during lunchtime ~23.5 miles. There is a loop not too far from my work. It’s an industrial area just north of the dump between about 5500 W. and 6400 W. and 700 S. and 300 S. Real flat, but a pretty good, low traffic loop. I did six laps, each lap is about 2.5 miles. Plus there and back. Not exactly an afternoon canyon ride, but better than nothing. I had too ride during lunch because we're celebrating the wife's B-day this afternoon.