running for my mind

Week starting Jan 20, 2013

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Location:

slc,ut,

Member Since:

Jan 16, 2013

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

5k - 17:26

1/2 Marathon - 1:19:13

Marathon - 2:54:14

Wasatch 100 - 23:20

 

Short-Term Running Goals:

Sub-1:20 half

Sub-2:50 full

50 miler

Personal:

james clissold
started running in 2012

support from:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Challenger 2 (black/orange) Lifetime Miles: 204.80
Kinvara 5 (blue 4) Lifetime Miles: 239.40
Olympus 2.0 (grey) Lifetime Miles: 161.00
Hoka Bondi 4 Lifetime Miles: 318.65
Paradigm 2.0 (black) Lifetime Miles: 223.30
Kinvara 6 (white/orange) Lifetime Miles: 290.95
Kinvara 8 (black/green) Lifetime Miles: 226.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.122.000.000.0038.12
Brooks PureFlow (new Blue) Miles: 38.12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned rest day today and I am excited to have it. Going to spend some time icing, sitting in the hot tub, and stretching. I have developed a couple of weird soreness areas that I want to work out. 

Both knees hurt a little but never when I run. The ache is right on the front of the knee and not down inside the joint. Also, my left foot/ankle had been sore. This is also a unique ache to me. I feel it more in the top left of my foot near my ankle. Because I am starting to log more miles I am going to get back in the habit of icing and I think these slight aches will subside. 

--runmehappy-- 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.670.000.000.007.67

Nice  7.67 mile run with Adam and his brother this morning. It was a little longer than our typical weekday run but it felt really good. I really like that we have been running negative splits for nearly all of our runs lately.

Split
Time
Distance
Avg Pace
Summary 1:00:27.7 7.67 7:53
1 8:08.8 1.00 8:09
2 8:04.9 1.00 8:05
3 7:56.3 1.00 7:56
4 8:10.1 1.00 8:10
5 8:03.9 1.00 8:04
6 7:49.7 1.00 7:50
7 7:36.2 1.00 7:36
8 4:37.6 0.67 6:53

I just got back from the park with the fam. We did a mile loop and then came home to let our daughter nap. Felt good to just walk the snow covered trail and stay loose.

 --runmehappy-- 

Brooks PureFlow (new Blue) Miles: 7.67
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.012.000.000.005.01

 5 mile run at about 11 o'clock in between my classes. 

This was my first "official" speed workout of my training. I set out wanting to get to the track on campus and run 5 miles with miles 3 and 4 at marathon pace (6:55). I got to the track, which was about .5 miles from where I started. Unfortunately the track looked more like a white field of snow. So, I decided to stick with the plan and still try and run my tempo 2 miles on the roads. I don't love to do this because it is more difficult than the track because of the ups and downs. It does make me stronger though. I was glad that I met my goals on miles 3 and 4 despite mile 3 having a 100ft climb. 

Split
Time
Distance
Avg Pace
Summary37:18.75.017:27
17:40.71.007:41
27:44.51.007:44
36:53.41.006:53
46:53.01.006:53
58:04.81.008:05
6:02.30.017:20

 --runmehappy--

Brooks PureFlow (new Blue) Miles: 5.01
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.360.000.000.004.36

4.36 nice miles. It felt really cold this morning but somehow I was feeling really good. I kept my watch under my jacket and decided to just run based on how I was feeling. I knew my first mile was a quick one but I just got on cruise control and held a quick pace. At about mile 3 I turned a corner and fell on the black ice on to my hands and knees. Luckily I was not going fast and didn't get hurt. Knees feel better today because I spent some quality time with the foam roller last night so I am happy about that. 

[update] I think a slightly pulled groin is manifesting itself now later in the day. I am pretty sure this happened when I slipped on the ice. Hopefully it is not bad and I will feel alright tomorrow morning for 5 miles with Adam. I have to remember that it could have been a worse result from today's fall. 

Split
Time
Distance
Avg Pace
Summary31:02.54.367:07
17:22.81.007:23
27:13.01.007:13
37:03.31.007:03
47:01.71.007:02
52:21.80.366:30

 

Brooks PureFlow (new Blue) Miles: 4.36
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.010.000.000.005.01

Easy 5 miles with Adam this morning. We were lucky to get out before the freezing rain hit. My commute that normally takes about 45 minutes took me an 1hr 45min today! I felt pretty good, but was a little sore from the previous two days I think. My knees were a little tight again. I need to be more consistent with the stretching/foam rolling. I will hopefully get a little yoga and stretching/rolling in tonight so I am more loose tomorrow.

(If you ever wonder why our 4th mile is always slower, it is because it is a gradual uphill. I looked today and it is about a 130ft climb.) 

Split
Time
Distance
Avg Pace
Summary38:43.95.017:44
18:21.31.008:21
27:46.41.007:46
37:18.61.007:19
47:41.01.007:41
57:32.81.007:33
6:03.70.017:46

 

 

Brooks PureFlow (new Blue) Miles: 5.01
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Adam. It was still a little slick out on the roads so we had to take it a little slow. I was happy about this because I wanted to try and stick to about 8 min miles. As it turned out our AP was 8:04. My left foot is still bugging me, but it is not horrible. I can feel it ache for the first half mile of a run but then it goes away. I then can feel it during the day a little when I simply walk around. Going to try and take tomorrow's run pretty slow and see how the foot feels.

Split
Time
Distance
Avg Pace
Summary40:22.25.008:04
18:43.31.008:43
27:59.91.008:00
37:39.61.007:40
47:56.31.007:56
58:00.71.008:01

Brooks PureFlow (new Blue) Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.070.000.000.0011.07

11 easy miles this morning. I was amazed by how thick the fog was when I went out. I couldn't see street lights until I was within about 100 meters. Pretty unusual for SLC. 

I really wanted to keep my average pace around 8 min or so and just focus on form and feeling fluid. I managed to do that for the most part. Every so often I caught myself going a little faster here and there and I would have to slow up a bit. At about a mile and half left I looked at the time and realized I was supposed to be home in about 10 minutes so my wife could go spinning. So, I tossed the whole 8 min thing out the window and cruised home. 

Overall I felt good. My foot didn't really hurt and my knees were only a little tight. I will get some good stretching and foam rolling in today and enjoy my day off tomorrow. 

PMish- Just went on a 2.5 mile hike with the family. It was super nice to get out and breath some fresh Park City air and to see for a few miles across the valley by my folks house.

Split
Time
Distance
Avg Pace
Summary1:27:06.111.077:52
17:40.51.007:40
28:01.01.008:01
38:04.11.008:04
47:49.91.007:50
58:07.31.008:07
67:57.41.007:57
78:00.31.008:00
87:53.61.007:54
97:59.91.008:00
107:46.01.007:46
117:15.71.007:16
12:30.40.077:03

 

Brooks PureFlow (new Blue) Miles: 11.07
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
36.122.000.000.0038.12
Brooks PureFlow (new Blue) Miles: 38.12
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