| Location: Fort Collins,CO, Member Since: May 15, 2003 Gender: Male Goal Type: Local Elite Running Accomplishments: Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)
Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011) Short-Term Running Goals: Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.
Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.
Training for the 2018 Colorado Marathon Long-Term Running Goals: Run until I'm old, and then run some more. Stand tall. Personal: 1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek
Endure and persist; this pain will turn to your good. - Ovid
Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1272.75 | 89.30 | 51.40 | 3.10 | 416.00 | 1832.55 |
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| Brooks Axiom Miles: 126.25 | Nike Air Pegasus Miles: 189.25 | Brooks Cascadia Miles: 26.50 | Brooks Adrenaline 7 Miles: 43.50 | Nike Elite Miles: 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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Happy New Year, everyone! I've posted my 2007 year in review and 2008 goals on my personal blog, if anyone is interested. I like to look back at things and reflect a bit (this blog helps me do that), and also like make written goals at the beginning of the year. I definitely encourage everyone to write a down a set of goals for running and other things at the start of every year. Goals are very helpful, and way better than resolutions. ***************************** I woke up feeling pretty good today, about the same as I felt last night. I went to the gym around noon and did 30 minutes on the elliptical at a fairly easy effort. Going backward on the elliptical feels better than going forward, but neither really produce any pain. I got back from the gym, iced, iced some more, and then applied heat. Nothing had changed for the worse, so I tried a 4-mile run on the Planet Walk. The run went okay. Just okay, not great, but on the other hand I was able to complete the run. There was a bit of pain on tendon, which was a little discouraging. The key will be how my body reacts to this run. If it sets me back, then I know I will need to cancel Houston and just do elliptical for awhile longer. However, if it continues to improve despite increased activity and pounding, then I will know that the "healing snowball" has started, and racing will be likely. With my past experiences with injuries I've found that when the injury gets worse with a certain activity, then that activity just needs to be stopped. However, there is a point where the injury "turns the corner", and steadily improves everyday while doing activity. The healing cannot be stopped. I call this point the "healing snowball", since the rate of improvement snowballs on itself. The key is to identify when the healing snowball begins, because then running becomes safe again, and you can train through the injury and treat it at the same time. A good example of this would be Cody with his IT band problems. For a while, he wasn't able to run at all, but eventually he made a few adjustments, healed to a certain degree, and has been able since then to increase his mileage every week while simultaneously treating the injury. Hopefully I will be there myself soon. Tonight and tomorrow morning will reveal a lot. Until then, heat and ice! (Adrenaline: 18 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Well, the run yesterday did indeed set me back this morning. Not a complete setback, but I was definitely worse off than I was the day before. I emailed the Houston people, apologized, and told them I would be a no-go. They were all very gracious, and they said they may even extend me AADP funding for the 25K Championships in May since I am missing this race. That would be most excellent, and would help ease the disappointment from missing Houston. First things first, is just to get pain-free and start running again. I plan to do 2 elliptical sessions/day until that happens, and should maintain a bit of fitness at least. I crossing my fingers and am hoping for just a couple weeks or so. I've definitely been a lot worse off, so I can count my blessings. Saw the chiropractor this evening, and will see him again on Friday. I will also try to get in for a short, focused massage on either Friday or Saturday. After the chiro appt, I went to the gym and did 40 minutes on the elliptical. I also did a set of 15 on the hamstring curl machine with 55 lbs (very very easy). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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AM - 30 minutes on the elliptical. PM - 30 minutes on elliptical. Tendon feeling better today than yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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AM - 30 minutes on the elliptical. PM - 30 minutes on the elliptical. I saw the chiropractor again today. I took Josse's advice and had him do some scraping on my hamstring. I think he usually uses the tools for carpal tunnel, so we'll see how effective it is. Hamstring showed steady improvement from yesterday. Walking is fairly normal, and I had do things like change my socks or pants (ie - stand on one leg) with minimal pain (probably a pain level of 2 out of 10). | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| 60 minutes on the elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The gym is closed on Sunday, so no activity today. Instead, I took a nap and then got a 30-minute massage focusing on my hamstring issue. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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AM - 30 minutes on the elliptical. Hamstring seems to have improved some overnight from the massage. PM - 30 minutes on the elliptical. Ate 4 pieces of pizza ("Pizza Monday" at the gym). Feeling pretty good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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AM - 30 minutes on the elliptical. Today was "Bagel Tuesday" at the gym. Einstein bagels with schmears. O so good. I had two. PM - 30 minutes on the elliptical. Snowing buckets out. I feel like I'm just a few days out from being pain-free again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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AM - 30 minutes on elliptical. So snowy. I'm getting sick of shoveling twice a day, every day. PM - 30 minutes on the elliptical. Not much change from yesterday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Been feeling lethargic, unmotivated, and a bit crabby most of the week. I decided to read the writing on the wall and take some time off. I'll still be doing a lot of core work, stretching, and some strength building, but nothing aerobic, and certainly nothing twice in a day. I've been trying to cling to this fitness level for a while, but it seems that it's better to just let it go, get healthy at a faster rate, and then rebuild. Spring is still a long ways off. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM - 3 pancakes, 2 pieces of bacon, 2 pieces of sausage, 3 eggs, and 3 cups of coffee at Angies, and 90 minutes of quality sit time with my wife. PM - 2 bottles of beer, and half a bowl of pretzels consumed on route to a snowy 42-20 Packer victory over the Seagals. Celebratory beer-boiled bratwurst yet to come in the evening, in hopes of the Patriots getting embarrassed by whoever they are playing. (slippers: 0.013 miles)  
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still taking my time off. Even if I feel 100% before then, I'm not doing anything aerobic until next Monday. I am doing some stretching and core strength exercises, and may throw in some theraband leg exercises to work on my muscle balance. I had a good massage on Sunday, and the hamstring had a big improvement yesterday. Today feels like a continuation of yesterday, so that is good. Last week, I had big improvement at the beginning of the week, immediately following the massage, and then stagnation for the rest of the week. Hopefully this week my body can take over and finish what the massages have started. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| Despite morning the Packer game, I managed to roll out of bed this morning and face the grim, cruel world. Well, it's not that bad. I'm done with my "complete" time off, and resumed activity today. Walked to the gym and did 15 minutes on the recumbent bike, and then some weight lifting. Kept everything pretty light, and a similar regime to what I did in PT for my groin strain.
- 2-minutes leg press @ 90 lbs (82 reps)
- 2x15 adductors @ 70 lbs
- 2x15 abductors @ 70 lbs
- 2x13 lat pulldowns @ 90 lbs
- 1x20 arm curls @ 20 lbs
I have to see how my body responds to this, but my goal is strengthen my leg muscles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 | 1.50 |
| Went to the gym and did 15 minutes on the recumbent bike. Then did some weight lifting: - 2x12 bench press @ 115 lbs (1st bench press in two years, will be sore tomorrow!)
- 2x15 hamstring curls @ 50 lbs
- 2x15 single-leg extensions @ 30 lbs
- 2x15 single-leg calf raises @ body weight
- 1x12 military press @ 80 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Did 20 minutes of spinning at the gym. Then lifted weights for lower body (upper body is still sore from bench press): - 2 minutes leg press @ 105 lbs (83 reps)
- 1x15 adductors @ 70 lbs
- 1x15 adductors @ 80 lbs
- 1x15 abductors @ 70 lbs
- 1x15 abductors @ 80 lbs
The hamstring is slowly but surely getting better. I can jog around at about 10-minute pace without much discomfort...for about 20 meters anyway. I have a referral to PT and will start that on Monday for good measure. This should help insure that what the source problem is, it will be fixed, lower my chances of reinjury. Better safe than sorry.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| 20 minutes on the recumbent bike. Then did some weight lifting: - 2x16 single-leg calf raises @ body weight
- 1x25 bicep curls @ 20lbs
- 1x15 lat pulldown @ 80 lbs
- 1x15 single-leg extensions @ 50 lbs
- 1x15 double-leg extensions @ 65 lbs
- 2x15 hamstring curls @ 65 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Wasn't feeling any pain, so I tried running a little bit. Did half a mile very slow. Could have been better, could have been worst. It's definitely not ready though, as I had some pain during the run. In any case, it is a beautiful day today, with sunshine, melting snow, and clear air. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Tried jogging a half mile again. Felt a little bit better than yesterday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| AM - started my physical therapy at IHC this morning. Didn't do much this first time around; just got about 15 minutes of heat pack, and then ultrasound. Good news: I'm pregnant! Afterward, I got a set of stretches to work on, because my "hamstrings are too tight". Duh. Every doctor, PT, chiro, and LMT has told me that. I usually tell them they should have seen them before I started stretching every night. At least I can touch my toes very easily these days. Back two years ago I couldn't get within 3 inches of my toes. I go again on Friday, and I imagine it will be a little bit more involved.
PM - 25 minutes on the bike at the gym, then lifted a little bit with my arms. - 1x12 bench press @ 115 lbs
- 1x9 bench press @ 115 lbs (pecs are still tired from last week!)
- 1x20 arm curls @ 20 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| Went to gym and did 25 minutes on the elliptical. Then did a few arm exercises: - 2x15 row @ 90 lbs
- 1x15 overhead press @ 80 lbs
- 1x15 overhead press @ 90 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| 25 minutes on bike at gym. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
| 25 minutes on the bike. Lifted weights: - 2x13 bench press @ 115 lbs
- 1x28 arm curls @ 20 lbs
- 1x15 single-leg calf raises
I feel 98% pain-free. Light jogging for short distances doesn't hurt at all. I haven't tried anything longer than the distance between my car and the front door of the gym though. I have physical therapy again tomorrow. Should be interesting. In any case, I'm getting close.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Went to physical therapy in the morning. Did heat pack and ultrasound again, and stretched out a little. Then did some exercises: 4-way hip with the theraband, hamstring curls with the stability ball, leg raises while laying on my belly (works the glutes), rolling around in a chair, and 10 minutes on the stair-stepper (which I'll count as a cross-training mile). It was all actually fairly tiring. I'll keep doing these exercises at home every day, since I've got therabands, a stability ball, and an office chair at my disposal. I go again to PT on next Friday. If things are going well, and I don't imagine I'll need to go much more after that. Kinda costs a lot of money, since I still have to pay my deductible. Most of this stuff I can do on my own, I think it's worth it to have a little bit of guidance and oversight.
I ran about 100 meters on the sidewalk on my way to get coffee later in the morning. I didn't feel any pain. Shoveling snow didn't feel too bad either, which is good since we got about 8 inches last night. I may try running a mile tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 | 3.50 |
| Ran to the gym (0.5 miles). I use the term "ran" loosely, because it was more like a jog or shuffle. My leg felt better than it had on any other previous running attempt since the injury, but not perfect, as I can still feel "it". But it's a step forward. At the gym, I did 25 minutes on the bike. I managed to get my HR over 160, which is a recumbent bike PR. Then lifted weights: - 1x14 bench press @ 115 lbs
- 1x10 bench press @ 115 lbs (wish I had a spotter so that I could do more)
- 1x23 arm curls @ 20 lbs
- 1x14 lat pulldowns @ 90 lbs
- 1x10 lat pulldowns @ 90 lbs (tired)
I'll do my leg PT exercises at home later tonight, along with my usual core exercises. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Ran a mile. Slow. Definitely better than last week, maybe a little better than yesterday. Some discomfort still, but hopefully this is progress.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| Pizza Monday at the gym today. I managed to get 4 pieces. I wanted a 5th, but there was no more pizza at that point. This is my personal definition of a bummer. I worked out at gym too. Did 10 minutes on the mutant stair-stepper thingy, and then 30 minutes on the bike. Then lifted weights: - 1x10 chin-ups @ body weight
- 1x12 lat pull-downs @ 100lbs
- 2x12 shoulder press @ 90lbs
- 1x10 4-way hip @ 70lbs (all positions)
- 1x10 4-way hip @ 80lbs (all positions)
I decided to do the 4-way hip machine because of my therabands at home broke. Also a bummer. They must have been old and brittle. I'll get more at PT on Friday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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The 2008 LDR schedule has been posted. I've summarized the changes in my Blog. Yes, being injured and all, I get bored. ***************************** 10 minutes on super-elliptical followed by 30 minutes on the bike. Kept the heart rate up and tot a pretty good workout. Then tossed some weights around: - 1x15 bench press @ 115 lbs
- 1x10 bench press @ 115 lbs
- 1x25 arm curls @ 20 lbs
- 2x16 single-leg calf raises @ body weight
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 2.50 | 4.00 |
| Ran 1.5 miles. Felt a little better than last time, but "it" is still there. Clocked my last half mile in 4:30. Oh yeah. After dinner I went to the gym and 10 minutes on the arc thingy and 15 minutes on the bike. Then lifted weights: - 2x13 lat pull-downs @ 100lbs
- 2x15 shoulder press @ 90lbs
- 1x12 4-way hip @ 70lbs (all 4 positions)
- 1x10 4-way hip @ 80lbs (all 4 positions)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today I added another item to Sasha's "10 lame excuses not to run today" list. Today's lame excuse: computer hardware upgrade. And a frivolous upgrade at that. I bought a second graphics card that matches my first so that I can run in dual-GPU SLI mode. Thank you ebay. Now I can do 3D GIS faster. Maybe I should get some games too, but I'm probably not cool enough for that. Anyway, as with all computer activities I got completely sucked in with motherboards, power supplies, fans, drivers, and settings, and the next thing I knew it was 8:30PM. At that point I had time to either do a cardio workout at the gym or my PT/core work before bed, but not both. I went with the PT and core work, which doesn't involve putting on shoes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| AM - PT at the hospital. Did the heat/ultrasound routine, followed by rolling-chair walking, 4-way hip machine, stability ball hamstring exercise, and 15 minutes on the stair-stepper. PM - 20 minutes on the bike. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Went to the gym in the morning. Did 20 minutes on the arc trainer thingy and then biked for 30 minutes. Got a vigorous sweat going and kept the HR high. I ran out of time for lifting, since I had to get the car over to Car Smart at 10AM for oil change/tire rotation, but did a set of 11 chinups before I had to go. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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It's a gorgeous day here in Logan. After church I put on my shorts and long-sleeve shirt and tested my leg for a short run. I ran just across the first bridge of the Planet Walk and back, which is about two miles total. I was completely pain-free for the first 200m, then I could feel "it" the rest of the way, but it was better than my last time out. Slow progress is still progress, right? I wore a watch to get a sense of pace. I was just under 8-minutes for the first mile, then I dialed it back for the second mile and hit about 9 minutes. I think my body will run about as fast as it can until it feels pain or discomfort, so I think going from >9-minute pace to <8-minute pace might be better progress than I initially assessed. I think if I had kept it 9+ pace to start out with today, I would have gone pain-free longer. In any case, not a bad little run, and I enjoyed being out there in the sunshine. I'll enjoy being on the first page of the mileage board will it lasts... | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Worked myself over again at the gym. 20 minutes on the arc trainer, 30 minutes on the bike. I got my HR up to 168, my new bike PR. Made a big sweat spot. Afterward I threw some weights around: - 2x15 upright bench press machine thing @ 90 lbs
- 2x10 4-way hip @ 70 lbs (all 4 positions, both legs)
- 1x20 arm curls @ 20 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Similar sweat-fest as yesterday: 20 minutes on the arc trainer, 30 minutes on the bike. Then heaved some weights: - 2x15 lat pull-downs @ 100 lbs
- 2x17 single-leg calf raises @ body weight
- 1x12 shoulder press @ 90 lbs
- 1x10 shoulder press @ 90 lbs
And as usual, more PT and core work to come later at home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 minutes on the elliptical, 30 minutes on the bike. Lifted:
- 1x15 bench press @ 115 lbs
- 1x13 bench press @ 115 lbs
- 1x25 arm curls @ 20 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
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I went to the gym this morning rather than the evening. I figured that would be a good Valentine's Day present: actual time after work. I did a total of 1 mile running, in transit to and from the gym. The running was very slow, but pretty much pain-free. But I think the reason it was pain-free was because it was so slow, but I'll run slow for now if that's what it takes. At the gym, I did 15 minutes on the arc trainer and 25 minutes on the bike. Even though this was a little bit less cross training than usual, I still managed to sweat more. Afterward, did 1x12 chinups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 | 5.00 |
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AM - went to PT. Did the heat pack and then ultrasound again. During my "heat pack session", I actually dozed off and got in a 15-minute nap. Take 'em where I can get 'em, I guess. Then did 10 minutes on the bike, 3x10 @ 75 lbs on the 4-way hip, and 10 minutes on the stair stepper. PM - had chiro adjustment, then went to gym, where I ran half a mile on the treadmill at 9-minute pace, and then did 25 minutes on the bike. The run felt pretty good, but I didn't want to push it. Maybe I will go farther tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Long run today: 3 miles! Actually, I did 3.1 miles, because I wanted to do a 5K. Total time was 29:59. That's 9:38/mile for those keeping track. But the good news is that there was no real pain. Or not much anyway. After about half a mile it felt a little "tweaked", but stayed stable and didn't turn into pain. I think if I had gone faster or further, it would have become pain, but for now this will work. My main problem right now is that my form feels really sloppy, like my body has forgotten how to run properly. Hopefully that will come back. A year ago, Lybi's goal was to beat my 10K PR in a 5K. She has done that easily now, and has recently massacred by old 8K PR in a 5K as well. Now the tables have turned. My new goal is to beat Lybi's 5K time...in a 5K. I need to shave off over 5 minutes from today. If I can achieve that, then I will turn my attention to beating Sasha's kids in a 5K.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No real workout today, but I did do some intense sledding, and climbing back up the hill was a bit like a stair-stepper, except harder. Does that count as cross-training? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.50 | 6.50 |
| Ran with Jon through River Heights to the gym. I g-mapped the route to be about 2.2 miles, and it it took about 18 minutes, so pace was somewhere in the neighborhood of 8:15/mile. At the gym I did 15 minutes on the arc trainer and 20 minutes on the bike. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
| Gym. Did 20 minutes on elliptical, 20 minutes on arc trainer, and 20 minutes on bike. Lifted: - 1x15 bench press @ 115 lbs
- 1x12 bench press @ 115 lbs
- 2x10 4-way hip @ 80 lbs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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AM - slept poorly last night, and had nightmares about relational databases. Woke up with a strong conviction to learn PostgreSQL. Not how I want to start my day. Later, I met some people from church for breakfast at McDonalds, so I ran there at about 9-minute pace, about 1.25 miles (10 blocks). I ended up hitching a ride back because running with a cup of coffee would have been awkward. PM - needed to drop off a DVD for work at Square One Printing, and since I don't have a car during the day, I ran there. 12 blocks each way, so 3 miles. The run took 26:00, so 8:40/mile pace average. Definitely the best run I've had since getting injured. During the first mile it felt like I was starting to get some biomechanics back. The last half was a bit sluggish, but not too much pain. The air here is really nasty from the inversion, and I was hacking up stuff by the end. I am definitely looking forward to our vacation down to St. George starting tomorrow!
******** By the way, I posted a recruitment thread on the message board for our Wasatch Back Relay teams. Reply to the thread if you are interested in running with us, and I'll add you to the list. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Stayed at James' place in American Fork, and then drove down to St. George in the morning for our spa vacation (2nd place St. George Marathon prize). Stopped by Clyde's for a while, and then I totally worked him over during a 3 mile run in which we average 8:30/mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Cross training at the spa. Did 15 minutes on the elliptical and 15 minutes on the bike. Then did some ball drills and and PT work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran with the St. George Running Club this morning. They were kind enough to run by and pick me up at Green Valley. Then we ran down Dixie St. to the light at some other street (think it was Sunset), where I turned around and went back by myself. My goal today was to beat Lybi's 5K time. Thanks to team pacing, I blazed through the first two miles in 7:44 and 7:47: well under pace. After the turnaround, I was on my own, and pace slowed to 8:12 for Mile 3. But it was still good enough for 24:30 at 3.1, so I broke Lybi's post-high school 5K PR, but not her 5K PR. Maybe next time. Then it's on to Benjamin. My last two miles slowed down quite a bit, and I ended up with 5 miles in 41:21 (8:16/mile). It's still a work in progress, and still some irritation in the hamstring, but at least I'm back to running a somewhat normal pace. After breakfast, we drove back up north (regretfully), and checked in to the Peruvian Lodge up Little Cottonwood Canyon (another race prize). Alta has a ski free after 3PM deal on their small lift, so I hitched a ride out there and had time to get one run in before the lift closed. This is my first time tele skiing this year, since I've been too tentative to try it with the hamstring. I figured trying an easy run on the free lift would be the safest way to test it before actually shelling out money tomorrow. It seemed to have passed the test. I could "feel" the tendinitis, but it didn't affect my turning, and didn't bother me too much. And I didn't biff at all, despite being out of shape and out of practice. Recovery that evening was good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tele skied for a couple hours at Alta. It was fun and went pretty well. Skiing is kind of like riding a bike; it comes back very fast after a lapse. I'm not sure if I can count this as cross training mileage, but it is a very good workout in any case. The hamstring held up well; some discomfort, but no linger bad effects. I figure it's making it stronger. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
| Ran to the gym, then did 20 minutes on the elliptical, 15 minutes on the arc trainer, and 15 minutes on the bike. Did 13 chinups, and then ran back home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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There is an excellent blog post by Josh Cox on The Final Sprint. Good motivation for the morning. Ran to end of Planet Walk and back this afternoon. Timed my 5K in 24:10, another post-injury PR, but still short of Lybi's PR. Mile splits were 7:35, 8:02, 7:48. It probably would have been faster, but I lost time on snow and ice and some of the sharp corners. It was probably a 23:50 Draper Days equivalent. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 | 7.00 |
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AM - jogged around the block with the dog, then ran to breakfast. 1.5 miles total.
PM - ran to the gym (and back afterwards, 1.5 miles total). Did 20 minutes on the elliptical and 20 minutes on the bike. Then did 2x10 @ 80 lbs on the 4-way hip machine. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 4.00 | 8.50 |
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AM - Ran around the block with the dog, then did another 2.5 miles. Pace was about 8:40/mile. PM - ran to the gym. Did 20 minutes on the elliptical and 20 minutes on the arc trainer. Then did 1x15, 1x12 bench press @ 115 lbs and 1x24 arm curls @ 20 lbs. Ran home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 | 9.00 |
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AM - ran the dog around the block and then jumped on the bus for a PT session at the hospital. Did 10 minutes of bike, 15 minutes of elliptical, and a bunch of strength exercises. I'm done with ultrasound. Probably will have my final session in a couple weeks. PM - tough workout at the gym. 25 minutes on the elliptical, 15 minutes on the arc trainer, and 20 minutes on the bike. For those keeping track, that's 85 minutes total x-training today. Yuck. But I get to do a "long" run tomorrow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Today was the day. The day to make my Lybi 5K PR attempt. Weather conditions turned a little sour: cool (good) with blustery wind and rain/snow (bad). I jogged the dog around the block in the morning to get the blood flowing a little bit. It felt okay. Cody was to be my pacer, and we met at 2PM sharp. The 1st mile got off to a shaky start. We were on sidewalks, and I was continuously slowed by snow and standing water. Shaking it off, we managed to salvage a 7:41 mile, which put us behind pace. The second mile we were on roads, and I managed to find a good rhythm. Despite facing some rolling hills, we surged to a 7:26 (15:07) mile, pulling us even with the Lybi guy. It would come down to the last mile as we entered Providence. I pushed hard on the uphill, and then smelled the barn on the downhill, hitting that magical sub-7 pace in spots. Third mile split was a blazing 7:17 (22:14). I finished strong with a 47 second last 0.108 and a final time of 23:11. As our President would say, "Mission accomplished." Hopefully that will be the only comparison of my running to the Iraq war for a while. This time is a full minute faster than my previous post-injury 5K PR, so the ball of conquest is truly rolling now. But it is no time to get cocky. My attention now turns to Benjamin, and his 22:14 PR. That is fast for an 8 year-old, but I still have a few tricks up my sleeve.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran the dog around the block in the morning, then ran the Planet Walk in the early afternoon. It was a nice day today, and I busted out the new shorty shorts. The shorty shorts gave me a burst, and I was averaging close to 6:50 pace when I got to the Planet Walk. It scared me to run this fast, plus I wanted to save Benjamin's PR for next Saturday, so I turned off the "jets" for the remainder of the run. Average 8:00/mile for the run. I hope to do a lot of short doubles this week, and use doubling as a way to build my mileage without putting strain on the body. We'll see how it goes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - 3 miles real easy. 8:30/mile average. Felt "beh". It's hard to get going in the morning. PM - ran with Jon and Cody through River Heights to the gym. Today was Pizza Monday at the gym, and I ate 4 pieces of pizza, sea-level equivalent to 4.5 pieces of pizza. Other than eating, I did 15 minutes on the elliptical and 15 minutes on the bike. Then lifted weights: - 2x15 bench press @ 115 lbs
- 1x25 arm curls @ 20 lbs
- 1-minute leg press @ 115 lbs
- 2x12 adductors @ 90 lbs
- 2x12 abductors @ 90 lbs
Ran home. ******** time to resurrect the fabulous custom shoe counter. First, I need to calibrate where I left off: (Elite: 208 miles)
(Adrenaline: 80 miles)
(Axiom: 15 miles)
(Tangent: 15 miles)
(Triax: 425 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - ran to gym, did 15 minutes on the arc trainer and 15 minutes the bike, and then 1.25 miles on the treadmill at 7:30-8:00 pace. Then did 12 chipups, 2x10 4-way hip @ 80 lbs, and 2x20 lunges with 10 lbs weights. (Triax: 428 miles) PM - 3 miles on Planet Walk. 7:17, 7:27, 7:24 (22:08). (Adrenaline: 83 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - 3 miles slow and easy. (Elite: 211 miles) PM - ran to the gym via River Heights, then did 20 minutes on the elliptical and 10 minutes on the bike. Followed up with pumping iron: - 1x30 arm curls @ 20 lbs
- 2x12 shoulder press @ 90 lbs
- 2x12 adductors @ 90 lbs
- 2x12 abductors @ 90 lbs
- 1 minute leg press @ 120 lbs (42 reps)
- 1 minute single-leg press @ 60 lbs (just right leg)
Ran home. (Axiom: 18 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - Ran to the gym, then did 15 minutes on the elliptical , 15 minutes on the arc trainer, and 10 minutes running on the treadmill. Then - 2x10 bench press @ 125 lbs
- 2x10 4-way hip @ 80 lbs
- 2x20 lunges @ 12 lbs
Ran home. (Triax: 431 miles) PM - Ran the Planet Walk with Cody (3 miles). Put the hammer down. 6:52, 6:45, 6:57. I'm not sure if that qualifies as a tempo run these days or not. (Tangent: 18 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - easy 3 miles in Logan, 8:50/mile pace. Leave to Moab in a few minutes...
(Adrenaline: 86 miles) PM - easy 3 miles from the Pack Creek Ranch cabin in the La Sal Mnts with Cody, Ben, and Dave. Very pretty area. (Axiom: 21 miles)
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| | Race: |
Canyonlands 5-miler (5 Miles) 00:31:10, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Today I ran the Canyonlands 5-mile race. I originally signed up for the half marathon back in December, but that was no longer an option due to my injury, so it swapped it out for the 5-miler. I wasn't certain if I'd even run the 5-mile race, but decided to give it a go by Friday. Basically my goals were to go out there, get in a race atmosphere, enjoy myself, be conservative and don't hurt anything, and keep the pace under 7:00/mile. But I really wasn't sure what to expect.
We got a good morning for the race: overcast with temperatures in the mid-40s. Not much wind, just an occasional weak headwind, but nothing of consequence. I hung out with Bethany before the race, and we warmed up by hiking along the little trail at the staging area. On the way back, we bumped into Brent and Sylvia, and chatted with them until it was time to get back and discard our warmup clothes. Didn't bother with strides or any jogging.
I started about three rows back, and spent the first mile of the race dodging and weaving through little kids, and worked my way up to the top 10 by the mile marker. My pace felt incredibly easy, and I was quite surprised to see 5:xx for my lap pace when I glanced at my garmin. It didn't feel a whole lot harder than those 9-minute miles I've been chunking lately. Thank goodness for race-day magic! For those who don't believe in race-day magic, shame on you. The garmin was off on the first mile due to spotty coverage in the canyon, but I went through the mile marker in 6:03. The garmin seemed about right the rest of the race.
There was a school from Shiprock, NM at the race, and all the young bucks were dressed in blue singlets and lined up in a row ahead of me. Some of the weaker members of the pack started to fall off during the second mile, and fed my appetite for roadkill. The main hill of the race (mile 9 of the half marathon), is much much easier in the 5-miler, I discovered, and even looks quite a bit smaller than I remember. Definitely helps to hit it during the second mile. I passed the last of the easy Shiprock roadkills on the hill (after getting bored with drafting), and then just tried to relax on the downhill. Second mile was 6:05. After two miles, I was in 7th place, and that's where I stayed the rest of the race. There were about three guys not too far off from me, but they never really came back. For the rest of the race I focused on just trying to stay even and relaxed. I decided that 6-minute miles would be a good mid-race goal, and stuck to that. Third mile was 6:10. I got out of the canyon and popped out on Hwy 191. This is by far the worst part of the half marathon, but again, was far easier and less grueling in a 5-mile race. Still, I was glad to see that yellow "Denny's" sign that symbolizes the turn-off of the highway. It was also the 4-mile mark: 6:05. My hamstring felt no pain during the first mile, and then just slight twinges the rest of the race. During the last mile I decided that it felt stable enough to turn it on a little bit, so I tried to pick it up for the finish, and still stay relaxed. The last mile ended up at 5:47, and the garmin was reporting 5:3x at times, so I felt pretty good about that. Final finish time was 30:10 (although for some reason the web results have me 29:59). I ended up 7th overall, and won my age group (since it was all college kids ahead of me). Due to coming back from injury, it actually felt pretty darn good to win my age group and come home with some hardware. It was a big confidence-booster to hit sub-6 pace at times and it have it feel very comfortable. In some ways, the race felt like tinman-tempo or marathon pace in effort, although my breathing is still a little labored, and my calves and ankles haven't yet adapted to pounding and harder running, so those got sore too. So I feel like my base fitness is there, and that this is a good stepping stone. After the race, I met up with Stacy, and we watched Bethany finish, then got some coffee, and then watched everyone finish the half marathon. I took a lot of photos of everyone I could with Dave's camera, and hopefully some of them turned out well. I will post them later in the week when we get them uploaded. All-in-all, a great weekend; time well spent with good friends. The cabin we rented was AWESOME, and we all had a good time. My hamstring got a little bit sore after the race, but feel pretty good today (Sunday). I don't think I'll have any lingering effects from the race, and the hammie seems to be responding well to small levels of stress. Tomorrow will tell for sure. (Axiom: 24 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked in Moab. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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AM - very tired this morning, and slept in. Driving and trips always takes it out of me. Ran the dog around the block and then ran the Planet Walk. Didn't wear watch, but it was very slow. Hamstring felt pretty good, no worse for wear from Saturday. (Adrenaline: 90 miles) PM - ran with Cody through River Heights to the gym. Pace was easy, around 7:30-8:00/mile. At the gym, I did 15 minutes on the elliptical and 15 minutes on the bike, then lifted: - 1x12, 1x10 bench press @ 125 lbs
- 1x20 arm curls @ 25 lbs
- 2x12 4-way hip @ 80 lbs
- 2x18 lunges @ 15 lbs
Ran home. (Elite: 215 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - ran dog around the block, then ran to the gym. Did 15 minutes on the arc trainer and 15 minutes on the bike. Then lifted weights: - 1x15 adductors @ 90 lbs
- 1x12 adductors @ 110 lbs
- 2x12 abductors @ 90 lbs
- 1x40 leg press @ 120 lbs
- 1x25 leg press @ 60 lbs (right leg only)
- 2x12 lat pulldowns @ 100 lbs
Ran home. (Triax: 433 miles) PM - ran the Planet Walk (4 miles) with Dave, Cody, and Jon. Averaged around 8-minute pace. Hamstring is just feeling so-so. (Tangent: 22 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 3.00 | 9.50 |
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AM - ran around the block, then ran to breakfast. (Adrenaline: 92 miles) PM - met up with Jon and took the long way to the gym through River Heights. Then 15 minutes on the elliptical and 15 minutes on the arc trainer. Then some PT/weights: - 2x12 4-way hip @ 80 lbs
- 4x20 lunges @ 15 lbs
Ran home. (Axiom: 29 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 3.00 | 10.50 |
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AM - ran the dog around the blog, then ran to the gym. 20 minutes on the elliptical and 10 minutes on the arc trainer. Then: - 12 chinups
- 2x12 abductors @ 100 lbs
- 2x13 adductors @ 110 lbs
- 2 minutes leg press @ 130 lbs (92 reps)
- 1 minute single-leg press @ 70 lbs (40 reps, right leg only)
Ran home, took the long way through River Heights. Hamstring felt pretty solid.
(Triax: 437 miles) PM - ran the Planet Walk with Jon and Cody. 7:50/mile average pace. (Elite: 219 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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AM - gym routine. Ran the dog around the block, then ran to the gym, did 15 minutes on elliptical, 15 minutes on the bike, and lifted weights: - 1x12, 1x10 bench press @ 125 lbs
- 1x20 arm curls @ 25 lbs
- 2x10 4-way hip @ 80 lbs
- 2x20 lunges @ 15 lbs
Ran the long way home through River Heights. (Adrenaline: 96 miles) PM - 4 miles, Providence Cemetery Loop. 7:50/mile average pace. (Axiom: 33 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran the dog around the block, then did the Landfill Loop (5.3 miles). Averaged 7:10/mile. (Elite: 225 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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I've been feeling tired this weekend, so I've kept the last two days easy. 4.5 miles today on the Planet Walk. No watch. (Triax: 442 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 3.00 | 13.50 |
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AM - ran dog around the block, then ran to the gym, did 20 minutes elliptical and 10 minutes arc trainer. Lifted: - 2x12 adductors @ 110 lbs
- 2x12 abductors @ 100 lbs
- 1 minute leg press @ 130 lbs (42 reps)
- 1 minute single-leg press @ 70 lbs (39 reps) right leg
Ran home the long way through River Heights. 5 miles total running. (Adrenaline: 101 miles) PM - Providence Loop with Jon, about 5.5 miles. Average pace was 7:28/mile. I felt pretty good. (Axiom: 38 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 3.00 | 12.00 |
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AM - ran the dog around the block, then ran to the gym. 15 minutes elliptical, 15 minutes bike. 2x12 4-way hip @ 80 lbs, 2x20 lunges @ 15 lbs. Ran home. Then walked to work, dropped off my stuff, and ran to my dental appointment (~2 miles). Had my teeth cleaned (no cavities!), and then ran back to work (~2 miles). That adds up to 5.5 miles, spread out between 5 discontinuous runs. 5-a-days! (Triax: 447 miles) PM - ran a few miles with Jon and Cody. 7:16/mile average pace. (Tangent: 26 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 3.00 | 12.25 |
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AM - ran the dog around the block, and then ran to breakfast. 3.75 miles total. Nice and warm this morning. I think our driveway snow might completely melt by the end of today, a sure indicator of spring! (Adrenaline: 105 miles) PM - ran the Providence Loop, then stopped at the gym and did 15 minutes on the elliptical and 15 minutes on the arc trainer. For fun, I wore my little Polar HR monitor. All this unit does is give current heart rate. No time, no stopwatch, no averages or stats. Just current HR in big numbers. I was upper 140s, low 150s during the run on flat stuff, upper 150s on uphills. Yikes! When I'm fit, I'll stay below 140 on runs like this. On the elliptical, I tended to be in the lower 140s, and on the arc trainer I was around 160, with a high of 168. That arc trainer can sure work me over. Lifted weights: - 2x12 adductors @ 110 lbs
- 2x12 abductors @ 100 lbs
- 1x60 leg press @ 130 lbs
- 1x30 single-leg press @ 70 lbs (right leg only)
Ran home. 5.5 miles total for the run.
(Elite: 231 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 3.00 | 13.25 |
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AM - gym routine. Ran the dog for a mile, then ran to the gym, then did 20 minutes on the elliptical followed by 10 minutes on the bike. Did some lifting: - 2x12 4-way hip @ 80 lbs (both legs)
- 4x20 lunges @ 20 lbs
Ran home the long way through River Heights. (Triax: 452 miles) PM - did the Landfill Loop (5.25 miles). It was a beautiful day, and I felt great during the first three miles - all 6:40-6:45 pace. Once I made the turn back toward town, I realized why I felt so great: a favorable tailwind (which quickly turned into a headwind). Didn't feel so great coming back, and chunked some 7:10s with what seemed like more effort. I've noticed things like headwind and uphills are a lot harder to push through when fitness is low. Pace on a downhill or with a tailwind when not in shape may not be a whole lot different than when very fit, but the fit person does not slow down much when the conditions change (probably why the hilly NYC Trials course wasn't as slow as expected). Adverse conditions usually have a way of revealing true fitness. Average pace for the run was 6:54/mile. (Axiom: 53 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 3.00 | 10.25 |
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AM - gym routine. Ran a mile with the dog, then ran to the gym, then did 20 minutes on the elliptical and 10 minutes on the arc trainer. Lifted: - 2x15 adductors @ 110 lbs
- 2x12 abductors @ 110 lbs
- 1x50 leg press @ 130 lbs
- 1x40 single-leg press @ 70 lbs (right leg only)
Ran home the long way through River Heights. (Adrenaline: 110 miles) PM - 2.25 miles easy. (Tangent: 28 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Did a "long run" today with James, Logan, and Jon. It was like a fast running blog summit, as we had representatives from three different counties. Maybe it would just from running with other people, but I felt absolutely great today, and did 9 miles with no hamstring twinges or discomfort. We ran the Providence Hill Loop, and averaged 7:44/mile. Too busy gabbing to run very fast, but I can't do fast right now anyway, so it was a good run. (Axiom: 62 miles) PM - took a killer nap, then jogged a half mile with the dog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
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Ran a mile with the dog before church, then ran the Planet Walk plus some barefoot strides in the LHS fields after Easter lunch. It felt good to be able to run barefoot again. (Adrenaline: 116 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - ran a 6-mile loop around the Island neighborhoods with Logan. Usually I don't wear a Garmin during my morning runs, but today I did. Turns out I run 8:30/mile pace in the morning. Bleh. After the run I crawled back into bed for an hour and passed out. Groggy start to the week. (Elite: 237 miles) PM - ran the Providence Loop with Jon, Cody (and kids), and Logan. Pace was pretty slow due to banter and a baby stroller. Stopped at the gym on the way back and did 2x14 4-way hip @ 80 lbs and 4x20 lunges @ 15 lbs. (Triax: 458 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
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AM - ran with Logan in the dark and rain around the Landfill Loop, plus some with the dog (about 6 miles total). We couldn't quite hold off the 8-minute guy. (Adrenaline: 122 miles) PM - ran the Planet Walk with Jon and Cody, then ran to the gym and lifted weights. - 2x13 @ 100 lbs abductors
- 2x12 @ 115 lbs adductors
- 1x60 @ 130 lbs leg press
- 1x40 @ 70 lbs single-leg press (each leg)
Ran home. (Axiom: 67 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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We still need several more people for our two Wasatch Back Relay teams. We're looking for people that are sub-2:40:00, 1:17:00, 35:00,
17:00 for marathon/half marathon/10K/5K. Our goal is to take 1st and
2nd overall in the relay. Entry fees are comped. Reply to the message board post if you want a spot. Also,
if you know someone who fits the criteria and may be interested, send
them here. We need teams to be set within a few weeks.
********************* AM - ran with the dog, then ran to breakfast. 4 miles total, just under 8-minute pace. (Tangent: 32 miles) PM - Providence Loop to gym, then back home. 5.5 miles total. I tried a couple brisk miles and hit a 6:08 and 6:16, but my hamstring started bugging me. At the gym I did 2x14 @ 80 lbs on the 4-way hip machine, and 4x20 @ 15 lbs lunges. (Elite: 242 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran a mile with the dog. I leave later this afternoon for my yurt trip. Three days in the mountains on skis should take my mind off of running. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yurt trip |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Skied back from yurt. Got home and crashed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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I was pretty tired from the yurt trip this weekend, so I slept in, then ran a mile with the dog. The run felt okay, no pain or anything. My hamstring held up really well during the weekend of skiing. I felt it a little bit once in a while during the hiking portions, but not during the runs at all. It was much better than at Alta a few weeks ago. I wore my garmin the entire weekend, and we covered just over 15 miles - 4.5 miles on the hike up, 6 miles during hiking and multiple ski runs on Saturday, and then another 4.5 miles on the hike down. Over ten hours recorded on the GPS. Not sure how to count this as cross training, so I'm not going to bother. I plotted it out the gps track on Google Earth, and it looks pretty cool. We had really good powder in the trees, especially for late March, and Saturday was one of my best tree-skiing days ever. The closest feeling to what my body feels like after a full day in the backcountry is after a marathon. It's remarkably close. PM - ran to the gym via River Heights, then did 20 minutes on the elliptical and 10 minutes on the bike. Lifted: - 1x15 @ 110 lbs, 1x12 @ 115 lbs adductors
- 2x12 @ 100 lbs abductors
- 1x50 @ 130 lbs hip sled
- 1x40 @ 70 lbs single leg hip sled (right leg only)
(Elite: 245 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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AM - ran a mile with the dog. Today's April fools joke was that planet earth tricked me into thinking it's February. 20 degrees out this morning. Fortunately for those racing Striders this weekend, it looks like things will turn around and be beautiful. PM - same run as yesterday. At the gym, I did 20 minutes elliptical, 10 minutes arc trainer, 2x10 4-way hip @ 90 lbs, and 2x20 lunges @ 20 lbs. (Axiom: 71 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 3.00 | 8.25 |
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AM - ran the dog around the block, then ran to breakfast. (Adrenaline: 124 miles) PM - ran the dog around the block, then ran to the gym. Did 20 minutes elliptical and 10 minutes bike. Then did 2x15 @ 90 lbs abductors, 2x13 @ 115 lbs adductors, 1x45 @ 130 lbs leg press, and 1x35 @ 70 lbs single-leg press (right leg only). Ran home. (Elite: 249 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 3.00 | 8.75 |
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AM - ran the dog around the block, then ran to the gym, did 20 minutes elliptical and 10 minutes arc trainer, ran home. (Triax: 460 miles) PM - ran the Planet Walk, averaged 7:12/mile. (Tangent: 36 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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AM - ran a mile with the dog. PM - River Heights Loop, plus stop at the gym. 20 minutes on the elliptical, 10 minutes on the arc trainer, 2x10 @ 80 lbs 4-way hip, 2x22 @ 20 lbs lunges. (Elite: 254 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM - Ran the dogs around the block, then put on my trail flats and ran some laps on the LHS grass fields. 6 laps total, plus the run there and back. Did a 100m pickup on each of the last 4 laps. Everything felt pretty good. Then I went and got a 90 minute massage. Hopefully that will help fix my next and left hip, which have been bugging me for well over a month now. PM - killer 2-hr nap. People keep telling me I won't be able to do this after kids, but isn't that what doors are for? In any case, I'll enjoy it while I can.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
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AM - ran around the block with the dogs. PM - ran the Planet Walk with Cody, then ran out to the gym. Pizza Monday!! Did 20 minutes on the elliptical, 10 minutes on the arc trainer, 2x12 adductors @ 115 lbs and 2x12 abductors @ 90 lbs, while intermittently eating 4 pieces of pizza. Ran home. (Adrenaline: 130 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 3.00 | 10.75 |
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AM - ran the dog for a mile, then ran the gym. Did 20 minutes on the elliptical, 10 minutes on the bike, 2x10 4-way hip @ 90 lbs, and 3x22 lunges @ 20 lbs. And it was Bagel Tuesday! Hurrah! Ate 2 bagel with schmears. Man, those things are good. Ran home.
(Triax: 462 miles) PM - Ran the Landfill Loop with Cody. 7:17/mile average pace. (Axiom: 76 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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Long day at work, had to drive to West Valley City and back for work, then worked late on top of that. Finally got around to running a little bit after 6PM. Did my River Heights loop to the gym, the 20 minutes on the elliptical, 10 minutes hard on the arc trainer, 2x20 adductors @ 90 lbs, 2x20 abductors @ 80 lbs, 1x80 leg press @ 120 lbs, and 1x40 single-leg press @ 60 lbs (right leg only). Ran home. (Elite: 258 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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AM - ran a mile with the dog. PM - out-and-back to First Dam via the canal trail. Very enjoyable run. I tried to keep the pace cool and controlled, and it felt good the whole way. 7:38/mile average pace. (Axiom: 84 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 3.00 | 8.00 |
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Ran a mile with the dog, then ran to the gym via River Heights. Did 20 minutes elliptical and 10 minutes bike, then 2x12 4-way hip @ 90 lbs and 2x20 lunges @ 20 lbs. (Adrenaline: 135 miles) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of relaxation at the Peruvian Lodge. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| What a beautiful day today! I went out to the River Trail to see what kind of shape it's in. The first mile and a half were totally clear, then some small (but manageable) patches of snow to the single-track, but then the single-track was completely un-runnable, as it was a sheet of glare ice, about a foot thick in some places. It will be until May before the trail is dried out; rather sad. I managed to navigate through the icefield (with a 13-minute mile), and it was a bit better down by 3rd Dam, but still some very deep snow right before the Spring Hollow campground. I didn't feel like doing the icefield again, so I went back along the shoulder of the highway, and then got back on the River Trail at 2nd Dam. Averaged 8:14/mile for the entire run, not too bad for all the walking and sliding. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM - slept poorly last night, and ended up sleeping in this morning to compensate. Ran a mile with the dog, then did the Planet Walk. 5 miles total, averaged 8:09/mile. (Adrenaline: 140 miles) PM - ran to Fred Smiths to pick up a prescription, then ran to the LHS rec fields and did 4x200m strides barefoot in the grass. 4.5 miles total. 7:15/mile average pace for the run. (Triax: 465 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 3.00 | 12.50 |
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AM - slept poorly again last night. I think it might be the heat. This time, though, I made my 6AM wake-up call, jogged the dog around the block, then ran to the gym. Did 20 minutes elliptical and 10 minutes arc trainer, the 2x18 abductors @ 90 lbs, 2x20 adductors @ 90 lbs, 1x60 leg press @ 130 lbs, and 1x40 single-leg press @ 70 lbs (right leg only). Ran home. PM - Logan Loop, 8 miles averaging 7:38/mile. Cody wimped out on me and ran on the treadmill, so I ran by myself. Turns out that the snow and rain stopped right before the run, and it was actually quite nice out. Listened to a "This American Life" podcast in lieu of human interaction. (Triax: 473 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 3.00 | 7.00 |
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AM - ran the dog around the block, then ran to breakfast. PM - ran to the gym, did 20 minutes of elliptical, 10 minutes of arc trainer, 2x15 4-way hip @ 90 lbs, and 4x20 lunges @ 20 lbs. (Adrenaline: 143 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
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AM - ran a mile with the dog. PM - met Cody and Jon and did the Planet Walk, then ran to the gym. Did 2x20 adductors @ 90 lbs and 2x18 adbductors @ 90 lbs, 1x50 hip sled @ 130 lbs, and 1x40 single-leg hip sled @ 70 lbs. Ran home. (Triax: 480 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| gym. 20 minutes elliptical, 10 minutes bike. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 3.00 | 4.50 |
| Went to the podiatrist today. X-rays came out okay, but he diagnosed me with Morton's Neuroma. Basically my nerve is wacky at the second metatarsal. Normally, this occurs between the 3rd and 4th metatarsals, which is why I initially dismissed morton's, even though it most closely matched what I was feeling based on descriptions I read from google searches. The pod said it can be treated with a cortisone shot, surgery, or a series of alcohol injections. I told him to do whichever one worked. So he stuck a needle in my the top of my foot and shot me up full of alcohol. Now my foot is quite drunk and happy, but I imagine it will be cranky and sensitive to light in the morning. The pod said this treatment has about a 90% success rate. The idea is that since the nerve is the problem, then we will just kill the nerve. Problem solved. Gotta love American medicine. I asked him if this was a running injury. He said running probably made it come on faster, but I was doomed to get it anyway. That's always nice to know. Then I asked him how long I need to stay off of it, and he said that I didn't. 'So I can run?' I asked. 'Run to your heart's content,' he said. Not the answer I was expecting but I'll take it. When I got home, I ran to the gym, then did 20 minutes on the elliptical, 2x10 4-way hip @ 100 lbs, and 2x20 lunges @ 20 lbs. Ran home. The forefoot is pretty numb, and handled running fine. But we'll see how it feels in a bit. At this point, I figure any running I can do this year is bonus, so if I can do it, great, if not I'll just focus on getting ready for our baby and not worry about it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 3.00 | 4.50 |
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My drunk foot is rather hung over today. The numbness has worn off, so now it just hurts again. I actually expected this, since the doctor said that it would take several injections before it would start having an effect. They will do no fewer than 4 injections spaced 2 weeks apart, and no more than 6 injections. I know that running will not make things worse, but I'm not going to run if I have a limp, as that will affect my overall biomechanics and injure other parts of body (something I don't really need right now). I will continue cross training, mostly to keep my weight down. The upside to all this is that I am saving on lot of money on race entry fees and gas. PM - felt good enough to run to gym and back. Did 20 minutes elliptical, 10 minutes arc trainer, 2x20 adductors @ 95 lbs, 2x20 abductors @ 90 lbs, 1x80 leg press @ 130 lbs, 1x60 single-leg press @ 70 lbs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 3.50 | 5.00 |
| Ran to the gym. Did 20 minutes elliptical and 15 minutes arc training (went a little longer than normal because a Simpsons Halloween special was on the TV...hilarious). Then did 2x15 glute machine @ 75 lbs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 4.00 | 5.50 |
| Ran to gym. Did 25 minutes elliptical, 15 minutes arc trainer. 2x10 4-way hip @ 100 lbs, 2x12 hamstring curls @ 75 lbs. Ran home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 3.00 | 4.50 |
| Ran the dog around the block, then ran to the gym. 20 minutes elliptical, 10 minutes bike. 2x20 adductors @ 100 lbs, 2x20 abductors @ 90 lbs, 1x80 leg press @ 130 lbs, 1x50 single-leg press @ 70 lbs. Ran home. Beautiful morning! I'm slightly jealous of the guys racing the 30K this morning, as it should be perfect. But then again, I've got a full day of drinking coffee, eating scones, and buying carpet, paint, and ceiling fans. Oh yeah. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 4.00 | 5.50 |
| Whew, heat wave! Mid-70s and sunny today; beautiful. Ran to the gym, did 25 minutes elliptical, 15 minutes arc trainer, 2x20 adductors @ 100 lbs, 2x18 abductors @ 90 lbs, 1x60 leg press @ 120 lbs, and1x40 single-leg press @ 60 lbs. Ran home. I am trying an experiment with my neuroma today. Some people says it helps to stick cotton balls between your toes. This spreads everything out and may help the crazy nerve return to normal. I don't have any cotton balls, but am substituting wads of toilet paper instead. So I am walking around with (clean) toilet paper between my toes. Good stuff. This would come in handy when running with Jon, as I could always pull out some toilet paper if he ran out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| PM - decided that the gym didn't sound that appealing, so I tried something new: running. Met Jon and Cody at my house, and then Cody dropped us off at the LHS rec fields and Jon and I did about a billions laps in the grass (lost count due to angry tirades against the American health care system). Based on time, I'm calling it 5.5 miles. Hamstring feels fine. Foot is tolerable in the grass, and my stride felt good. Felt decently fit. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.50 | 5.50 |
| Ran the dog around the block, then ran to gym. Did 25 minutes on the elliptical, 10 minutes on the arc trainer, 2x12 4-way hip @ 100 lbs, 2x12 hamstring curls @ 80 lbs. Ran home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Ran the the gym. 20 minutes elliptical, 10 minutes bike. 2x20 adductors @ 100 lbs, 2x20 abductors @ 90 lbs, 1x50 leg press @ 130 lbs. Ran home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Logan and Jon came over to play this morning. I took them over to my playground at the Logan High Rec fields, and we ran endless loops in the grass. Joy. I actually felt pretty good, considering today equals the rest of my weekly running mileage. I decided that I am now on the "Benjamin Training Plan", which consists of two miles/day running, with an occasional longer run of 10K or more. 7:27/mile average pace for the run today. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in the grass in Wayne, MI. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Ran laps in the park near Stacy's house in Wayne, MI. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Watched the 25K Championships in Grand Rapids today. It was rather bittersweet, as I really wanted to run this race, plus the field looked pretty weak and I think I would have had a shot for top 10 if I had been in the shape I was in last fall. Too bad about all the injuries. On the upside, I saw a lot of friends from college, several who ran quite well. Also, got to cheer on blogger Trashcan Annie in her 3rd place U.S. finish on the women's side. Definitely a big boost to her resume as well as pocketbook. Brian Sell ran away with the men's title, averaging something like 4:49/mile for 15.5 miles. Utah master Dennis Simonitis came away with another big race, finishing in the top 20 and averaging under 5:20/mile. Not bad for a 45-year old. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| I rode my bike to the hospital and back for another alcohol injection into my foot. It's about 3 miles each way, so I figure it's worth a couple x-training miles. The shot hurt a little bit more this time, but 10 hours later, my foot is feeling better than before. Some of this may just be local (temporary) numbness from the cocktail I received, so I'll know more tomorrow. But the alcohol injections supposed start having an effect as early as 2 shots into the series, although it's more likely that I'll still need a few more shots before I get any benefits. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 2.00 | 3.50 |
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Ran to gym. 20 minutes on elliptical. 2x20 adductors @ 90 lbs, 2x18 abductors @ 90 lbs. Ran home. Foot feels about the same as it did before the shot. Weighed myself at the gym and found that I had gained 4 lbs over vacation. Half a pound a day, for you math nerds. I think it's some sort of weird osmosis effect from being in Detroit for that long. At least I didn't take up smoking too. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode my bike to the doctors office this morning. I saw a sports med guy named Dr. Lyons for my neck and SI joint, which have both been hurting pretty bad since February. He is definitely the best doctor of any sort I've been to in Logan, and would recommend him for sports injuries (he's in the Canyon View Orthopedics office, Budge Clinic). Mostly my favorable review for him comes from the the amount of the time he took with me (not in hurry), the thoroughness of which he explained and educated me, and also the fact that he's the first doctor I've been to that's given any respect to chiropractors and LMT's. It also helped that he is a marathoner. Anyway, after some x-rays, he said that I probably have facet arthrosis in my neck, which sounds worse than it is. Basically my neck is supposed to curve, but instead it's straight. Bad for the shock absorption, I guess. He said it's also kind of a cartilage issue, and very similar in some ways to having runners' knee in my neck. He also noted that my joint and ligament flexibility is unusually high, and my muscle flexibility is too low. Many people have point out my poor muscle flexibility, but he's the first to talk about a different type of flexibility. Unfortunately, this combination may make me susceptible to injury and misalignment, perhaps explaining why I've had runners' knee in both knee at different times, chronic SI pain on both sides, and neck pain for no apparent reason. I had told him that ibuprofen was effective in easing the pain. He thought that was a good sign, but rather like dropping a glass of water on a large fire. He suggested something more like dropping a large bucket on a fire, which of course means cortisone. So now I'm taking oral cortisone for 6 days. This is the most powerful anti-inflammitory available, so it may just snuff out the fire, and allow my neck to relax or whatever it needs to do. But if the cortisone doesn't do it on it's own, he also prescribed physical therapy (yea!). So I'll see how things go through the weekend, and may or may not start PT next week. Of course, I also have Josse's magic scraping tools on the way, so I have high hopes for those too. I'm really sick of PT, and don't want to go back. If the PT doesn't work, he said that the next step would be doing a blood test for some condition or disease that I may have symptoms of, but I honestly forgot the name. I think he said it goes by A.S. for short. A habit I'm trying to get into is asking for a DVD of any x-ray I get, or any ultrasound my wife gets. I figure it's my body, so I should have a record of this stuff. And the hospital staff seems ready to oblige, all you have to do is ask. For your blog amusement, here's the image of my too-straight neck. Note that I do indeed have a brain. 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Haven't done any workouts since Wednesday...if you call biking for transportation a workout. However, I've been sleeping like a baby every night thanks to the joy of painting. We are redoing our bedrooms and hallway, and pregnant wife = husband does the entire job. Very exhausting, and every waking moment not at work is spent doing this project. But it's coming along well. I am not a good painter, but in any case it's better than what was there before. An even more exhausting job is peeling wallpaper. We have three layers of wallpaper plus multiple layers of paint caked on our bedroom walls. That's what we get for living in an 85-year-old house. I rented a steamer today, and it worked reasonably well...but certainly no magic tool. I still have a lot of chipping to do, then repairs and other prep. So how does this convert to cross training miles? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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The painting continues...It's been more scraping recently. 85 year-old house = 4 layers of wallpaper. Yuck! It's taken a week to get to the point of caulking, which I will finish tonight, along with skimming the surface with all-purpose compound to even things out. Tomorrow I'll do a once-over with some sand paper, and then...primer! The real fun will start Friday with two coats on the trim (good date-night activity), and conclude on Saturday with the easy, fun stuff. This is my life. The carpet goes in Tuesday, but I won't do any of that.
Fortunately I'm keeping slim thanks to my vigorous painting schedule and eating more vegetarian than usual. Today I even got a psuedo-workout in. I scheduled a free consultation with Dr. Kingston in North Logan, who practices the Pettibon method of spinal correction. Stacy and I went to a seminar last night (free meal at the Iron Gate Grill), and were fairly impressed, enough for me to decide to learn more in person and get a quote. I biked out there (in the rain) to the office, about 3 miles each way, and fought a nasty headwind on the way there. I was quite winded. The receptionist was a bit surprised that I biked, as I was quite wet and miserable-looking. "Who can afford to drive these days?" I asked. What she doesn't know is that runners thrive on misery, so I was quite happy to have the chance to suffer in a non-paint related setting. I gave the Dr. Kingston my three-page injury background, starting with getting rear-ended at 50mph back in 2000 (something that I never thought about before now). Amusingly, Kingston knew who Sasha was, so I guess Sasha made an impression on Dr. Jex. Kingston could tell that I was messed up just from watching me sit there, but then again, I could tell that as well, so that's not too impressive. He took some x-rays of my neck and spine and figured out the angles. A normal neck has an arc angle of 45 degree, although anything above 28 degrees is okay. My neck is 18 degrees. It would be even less, but my shoulders are compensating. My lower spine also has no arc, as it is compensating for my neck as well. And the lowest vertebrae doesn't have enough space, meaning I probably have a bulging disc. Hence the SI joint and lower back pain. It is all 100% fixable according to Dr. Kingston, using the glorious Pettibon method. He says that Pettibon has a 98% success rate in his office and that it is a permanent solution. I asked him if patients need to come back for "maintenance", like typical chiropractic. "No." was the reply. Once people are done, they never need to see him again. His personal story was that he used to practice "traditional" chiropractic when he started out, but was frustrated that patients had to keep coming back again and again. He could make people feel better for awhile, but it was just putting on a patch. Now I can see why he puts on seminars, dinners, and goes to expos, because he can't retain repeat patients like a normal chiropractor. Once someone is fixed, they are truly fixed and don't need him anymore. I must say that I like that idea. I've been a big fan of chiropractic for a while, but am coming to realize that it doesn't fix anything, it just allows the muscles to relax for awhile. The question is, though, whether I want to spend $2200 on this. This amount would cover all of the office visits (36 of them), the equipment, and the follow-up x-rays for 6 months. If I get better faster than that, I get the prorated amount of money back, and if it takes longer, the doctor eats it and keeps treating me. Alternatively, a round of physical therapy at the hospital would probably cost me around $1200-$1500 out of pocket. But there is no way physical therapy will correct my neck or lower spine. I've been there, done that. So I'll have to think about it and see. Until then, more painting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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(Thursday) Looks like I'm accidently a day in the future. Oh well. Roll with it. I started the Pettibon treatments today. Writing a check that big is never fun, but on the other hand it's only money, and I'm exchanging it for health, which is priceless. I'll write an update every few days. ******************************* (Friday) Rode my bike to Dr. Kingston's office and back. Treatments are going pretty well. I have a lot of range of motion back in my neck already. I can now tilt my head back and look up, and well as check my blind spot well driving/biking with only minor discomfort, something I haven't been able to do for a couple months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Took a break in installing ceiling fans to go to the gym. It's been awhile since I've been there. Did 30 minutes on the elliptical, then 2x15 adductors @ 90 lbs and 2x12 abductors @ 90 lbs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Biked to the podiatrist and back for another injection. However, I've been starting to doubt the initial diagnoses of the mortons neuroma lately, and described and pointed out my current symptoms to the doc (swollen, inflamed toes, swollen top of foot, reduced range of motion). He thought arthritis could be a possibility, so I went and had some blood drawn for several tests. I will get the results back on Monday. Might be time to try Dr. Stucky's laser. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Biked to the gym. Did 20 minutes elliptical, 7 minutes arc trainer, and 2x10 4-way hip @ 80 lbs. Biked home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode my bike to Dr. Kingston's office and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode my bike to Dr. Kingston's and back. Today I had my second K-Laser treatment at Dr. Stucky's. So far I haven't observed any benefit, but I'll do a couple more treatments before I pass judgment on the laser. I'm totally off ibuprofen (which I was taking at night to help me sleep), so I should have a completely unfiltered assessment of pain at all times of day. Right now the foot hurts worse in the middle of the night and in the morning. Once I walk on it for a few hours, it is at least "serviceable", in that I am only mildly limping by evening. At no point does it stop hurting though, and it seems to "reset" the pain every evening. Before people start commenting about "plantar fasciitis", the pain I am talking about is all in my toes and in the ball of my foot. It is not PF.
I also got my arthritis blood tests back today. Four of the five tests were negative, but I was positive for the HLA-B27 gene. This is a not a proper diagnostic, but merely means that I am at higher risk of having Ankylosing spondylitis, or "A.S." Over 95% of people with A.S. have the HLA-B27 indicator, but not all people with HLA-B27 have A.S. (less than 5%, I think). So a blood test can only serve as a piece of the puzzle, rather than a full diagnostic. I don't care to describe it, but you can read more about A.S. here: http://en.wikipedia.org/wiki/Ankylosing_spondylitis I had already read up on A.S. quite a bit, because several other pieces of the puzzle point to it as well. When I called the dr's office this morning, the tech said that I tested positive for IGG for something like that. I was confused and asked her to double-check what that meant, as I totally expected to hear "HLA-B27" instead. She came back, apologized, and said that she wrote down the wrong one. "Sorry, I meant 'HLA-B27'," she said. "Well, duh," I said. Here's why I already thought I might have A.S.
- The sports doc I saw a couple weeks ago suggested it as a possibility just from listening to my injury history. No blood test needed for that.
- It would explain my chronic SI joint pain over the last three years.
- It would explain why my second toe is swollen a good quarter-inch thicker than its counterpart on the other foot
- It would explain the joint inflammation on the ball of my foot, and other toe inflammation.
- It would explain why my neck and upper back hurts, and why it hurts a little bit when I take a very deep breath.
- It is most common in males in their 20s. I am a male in my 20s. I had no problems of any sort until I was in my mid-20s.
- It can also cause plantar fasciitis.
But really, I can't know for sure, at least not at this point. I was referred to the local
Rheumatologist (Cory Walker), and can't get in for an appointment until June 25th. I'm not sure what else he can do. Perhaps order an MRI, as that's really the only diagnostic tool left. And most likely prescribe lots of prescription drugs, since that's generally what doctors do. sigh. The Pettibon stuff will definitely help my back and neck, but I don't think it can reduce the swelling in my foot. I may consider trying a starch-free diet before drugs, but I need more info first.
Until then, it's back to laser.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 2.00 | 3.50 |
| Ran to the gym. Not because I felt better, but because I didn't feel like biking or driving. Did 20 minutes on the elliptical and then 2x10 4-way hip @ 90 lbs. Ran home. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode my bike to Dr. Kingston's office and back. Fortunately, it stopped raining. My neck continues to improve and feels pretty good these days. Still a ways to go, but so far the treatment is quite effective in that respect. Last night I had my 3rd K-Laser treatment with Dr. Stucky. This time I could feel some improvement in my foot when I walked out, but I still had the morning pain going on by 3AM. I would say the laser has had some positive benefit, but nothing earth-shattering for me. I have just one more next week. The lady before me yesterday walked out of the treatment room smiling and saying, "Wow, I can walk normally again!" So apparently it works better for some than others. My latest quack scheme is to try the Three-Day Apple Fast. This one doesn't cost any money though, aside from the cost of apples. In a nutshell it is a detox fast where you only eat apples for three days, along with a tablespoon of olive oil. Hence, the "Three-day apple fast" name. How many apples can you eat? As many as you feel like. Here's a blurb about it: This Apple Fast provides
not only the benefits of the malic acid in apples, but also gives you
large amounts of natural pectin fiber to cleanse the intestinal tract.
The pectin leeches toxins from the blood stream and intestines and will
leech anything with food value so do not eat anything else and do not
take vitamins at this time. (Edgar Cayce suggests 3 week breaks from
vitamins anyway so that your body doesn't become dependent on them and
stop making it's own vitamins)
It's called a fast because, by eating only apples, the body is fooled
into a fasting mode, where it starts dumping toxins from the liver,
kidneys, and other internal organs, into the bloodstream, where they
can be leeched by the pectin. http://www.astrodreamadvisor.com/Body_Apple_Fast.html http://www.ehow.com/how_12675_apple-cleansing-fast.html Many people with AS have said doing an apple fast every few months can get rid of flares. Nothing to lose (other than hating apples as a result), so I'll give it a shot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Apple fast update: Day 1 went fine. Got pretty sick up apples by noon, and was hungry for the rest of the day. Ended up eating 10 apples total for the day. Only other thing consumed was water. No change in how I felt by the end the day, but none expect. Currently halfway through Day 2. Still sick of apples, but feel over the mental hump of fasting. Supposedly the second day is the worst, as all the toxins being released causes headaches and generally grouchiness. I do indeed have a headache, but am in a fairly good mood. The headache could actually be from no coffee in two days, but probably a combination of both. Apple hangover.
Some improvement in how I feel. My foot didn't hurt as bad when I got out of bed this morning, and I noticed around 11AM that my hip/SI pain has magically disappeared. This is a good sign. Neck is about the same. I look forward to more apples. Postedit: just did Pettibon exercises, and it's very noticeable how much looser my lower and mid back are. I mean, I haven't had this much range of motion in months. The only thing that could be throwing up my assessment is that I've been lifting things all morning for our yard sale, plus pulling some weeks, so perhaps my back is just extra "warmed up". But I doubt it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Sunday, Day 3: More apples. Apples apples apples. Lots of water. Headache from Saturday went away though. No much change in how I feel. Capped off the day with a healthy dose of olive oil (almost half a cup). Yuck!! Woke up at about 1AM, and had greater range of motion and less pain in my toe since the whole thing started. Got very excited. Woke up again at 4AM, and foot was back to hurting like normal. Oh well, easy come, easy go.
Broke fast this morning with a glass of orange juice, three slices of cantaloupe, and a slice of flax bread. In all, the apple fast was a positive experience. I learned that a mono-food fast/detox is quite doable, and remained in good spirits the whole weekend. Also, the fast did succeed in releasing my back and SI quite a bit. But the foot is only minimally better. This week I am starting the Low Starch Diet (LSD), which will hopefully transition into No Starch Diet (NSD). Many people with AS have had success controlling symptoms with NSD, and no or minimal meds. Personally, I would rather give up pizza, pasta, rice, nachos, and bread than take meds the rest of my life and fry my liver. So I'll give it a fair shot. Plus, it gives me something to do before I see the rheumatologist later this month. See links below for theory on NSD. http://www.kickas.org/londondiet.shtml http://www.kickas.org/as_dietary_primer.shtml Biked to Dr. Kingston's this morning. Then biked to the pharmacy to pick up some iodine (for testing foods for starch). ************** breakfast: see above snack: mixed almonds, walnuts, and raisens; pear
lunch:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.75 | 0.00 | 0.00 | 0.00 | 3.00 | 3.75 |
| Had my last laser treatment at Dr. Stucky's, then had Stacy drop me off at the gym. Did 20 minutes elliptical, 10 minutes arc trainer, and ran home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode my bike to Dr. Kingston's and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| Biked to gym. 20 minutes elliptical, 10 minutes arc trainer. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I decided to go for a run before I get put on the Lost Sheep list. The swelling in my foot has gone down a bit, thanks to a short course of ibuprofen, and I was feeling inspired after driving for the Wasatch Back Relay. Plus I had new shoes to try (won at the St. George Marathon last year). Did the Planet Walk, nice and easy, 3.5 miles. The foot didn't feel too bad (but not great either), and pace was certainly slow, although I'll never know since I didn't time it. What I do know was that it was a beautiful day, and it felt good to run a few miles. Maybe I'll do it again sometime. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Biked to Dr. Kingston's and back. Note that I counted the 6-mile ride as only 2 cross training miles in order to avoid a long, pointless thread of polite comments. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 2.00 | 3.50 |
| Went to the gym and did 20 minutes on the elliptical. Then jogged for about a mile and a half. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Finally had my rheumatologist appointment today. Got the official diagnoses of Ankylosing Spondylitis. No big surprise, but I supposed it's nice to get a dx in some ways. No, ankylosing spondylitis (A.S.) is not the name of a dinosaur. "Ankylosing" means stiff or rigid. "Spodylitis" means inflammation of the spine. So ankylosing spondylitis is a chronic arthritic disease that causes the joints and ligaments along the spine to become inflamed. If left untreated, the spine can completely fuse, causing the person to lose mobility (hence, the "Ankylosing" part of it). A.S. is most common in men in their 20s. The cause is not quite known, but it appears to be genetics (HLA-B27 gene) combined with a trigger event (probably some sort of gut infection). Most people with A.S. have HLA-B27, but only about 10% of people with HLA-B27 have A.S. So the environmental trigger factor is a large role. Their is no cure for A.S., but it can be treated into remission. Exercise, NSAIDs, DMARDs, and anti-TNF meds seem to be all there is at this point. The exercise is important to keep the joints mobile. Move it or lose it. Swimming is best for obvious reasons, and running is often frowned upon because of the jarring (but for the record my doc said that running is okay if it doesn't hurt). NSAIDs treat the symptoms by killing the inflammation, but does not stop progression of the disease. They also tend to tear apart the stomach and fry the liver if taken for a long time. DMARDs (Disease-modifying anti-rheumatic drugs) can slow down disease progression, but haven't been shown to be terribly effective with A.S. Kind of a hand-me-down from big brother rheumatoid arthritis. Anti-TNFs (tumor necrosis factor, biologics) suppress the part of the immune system that is attacking the body. Biologics can repress or completely halt the disease, and seem to be the most promising for A.S. However, they also increase the chance of infection, and perhaps even some types of cancer. Diet has also helped a small percentage of people deal with A.S. to varying degrees. Low-starch and No-starch diets are definitely on the fringe of the treatment, mostly (IMO) because there is no money for doing non-drug research, plus pharmaceuticals can't make any money if people just stop eating bread. But the diet has a small but fanatical cult-like following among lay-people. In any case, it is proven that some foods cause inflammation, and some foods reduce it, so it is a safe bet to pursue that kind of diet just for general health and to help things along. Anyway, this is long, but it's as much for my therapeutic benefit as for anything. My symptoms aren't too terribly severe on the grand scale. Judging by x-rays and flexibility tests, I have suffered no joint damage or no beginnings to fusion either. This is good. Since A.S. isn't terribly well-known, most people can go over a decade without getting it diagnosed, and by that time they may have already started to fuse (once you fuse, you can't go back). In my case, I think my hyper-sensitivity to what is going on in my body due to being a runner helped get me into a series of doctors and start asking the right questions and getting the right tests. I can track my A.S. timeline back to June of 2005, so it's been going on for three years at the longest, which is pretty quick for a dx. And it turns out that my clusters of "running injuries" may not be entirely from running, and are better explained as A.S. flares. It also turns out that A.S. often affects muscles and tendons near insertion points, so my plantar fasciits and hamstring tendinitis would also be common A.S. symptoms. Of course, running didn't help most of these things either. And A.S. also commonly causes "sausage toe", which is what it sounds like, and is what I have going on with my feet (currently preventing me from running). Timeline: - 1994 - June 2005: No injuries whatsoever. Nothing, nada. No back pain.
- June 2005 - November 2005: SI pain, lower back pain, patellofemoral pain (runners knee). Ran through most of it, then took a couple months off after St. George.
- December 2005 - February 2006: perfectly healthy, resumed running
- Feb/March 2006 - August 2006: SI pain, lower back pain, patellofemoral pain (other knee), groin strain, plantar fasciitis. No running for 5 months.
- September 2006 - December 2007: pain-free, blissful running
- January 2008 - June 2008 (ongoing): hamstring tendinitis, SI pain, sore/stiff lower back, stiff mid-back, neck pain, swollen toes, swollen forefoot.
So it's been alternating healthy - flare - healthy - flare. I am now in my third flare, by my count. This is definitely the longest, although I don't know that it is more severe than what I went through in 2006. So the A.S. may be ramping up each (bad thing), but I am not sure. It would sure be nice if I left this flare and had another 15 months of quiet. My rheumie thought it would be best to start with a prescription NSAID to wick out the inflammation. Everyone's version of A.S. if a little bit different. If mine follows the pattern of flare - healthy - flare, then I can probably get by with taking NSAIDs as needed. However, if things don't ever get better, and it seems to be progressing, then he will want me do go on an anti-TNF, such as Remicade or Embrel. I'd rather not do this, as it is very expensive (~$20,000/year). With insurance it is something like $100-$200/month, depending on the drug. So now I am taking diclofenac. Ibuprofen is quite effective on me, so hopefully this will be too, and shrink my foot down to a normal size. My next appt is in 3 months, so until then it will just be the NSAID (as needed), exercise, and a healthy diet. Will I run competitively again? Maybe. If I can, I probably will, but if I can't life will go on. I know I can be happy and fulfilled without running, and it is not my identity, but I do enjoy it, so I would obviously like to be able to at least go out and run 6 miles pain-free with myself or with my friends. But this whole ordeal has served to remind me that my hope is not in the present with this broken body, but my hope lies in God and in His promise of a future and an eternal life. 19"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20But
store up for yourselves treasures in heaven, where moth and rust do not
destroy, and where thieves do not break in and steal. 21For where your treasure is, there your heart will be also. -Matt 6:19-21 And the great hymn, "Be Still My Soul": Be still, my soul: the Lord is on thy side. Bear patiently the cross of grief or pain. Leave to thy God to order and provide; In eve - ry change, He faithful will remain. Be still, my soul: thy best, thy heavenly Friend Through thor - ny ways leads to a joyful end.
Be still, my soul: your God doth undertake To guide the future, as He has the past. Thy hope, thy confidence let nothing shake; All now mysterious shall be bright at last. Be still, my soul: the waves and winds shall know His voice Who ruled them while He dwelt below.
Be still, my soul: the hour is hastening on When we shall be forever with the Lord. When disappointment, grief and fear are gone, Sorrow forgot, love's purest joys restored. Be still, my soul: when change and tears are past All safe and blessed we shall meet at last. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran the Planet Walk today (4 miles). Averaged 7:23/mile. It's amazing how easy it is to run 7-minute pace without hamstring tendinitis, despite being completely and totally out of shape. Foot felt pretty good. It's still swollen, but doesn't hurt nearly as much. I can stand on my tip-toes, which I couldn't do a few weeks ago. (Pegasus: 10 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Biked to the gym, did 20 minutes elliptical, adn 2x10 4-way hip. Biked home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| Ran to the end of the single-track and back on the River Trail with Cody. Foot is sore, but the rest of my body feels good, and stride feels good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 2.00 | 5.50 |
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Biked to Dr. Kingston's and back. I've posted a YouTube video of the Wasatch Back Relay for blue van 1 on my personal blog. It's nothing great (I don't bother with transitions or music or anything), but some of you might get a kick out of it. Sorry the video is so grainy, but that is YouTube's doing. The original is quite crisp. PM - felt like running, so I met Cody and ran the River Trail. 3.5 miles total, averaging 7:20/mile. Very hot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Today is my 29th birthday. I celebrated by not exercising. And by eating a pound of crab legs at Hamiltons.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Biked to Dr. Kingston's and back. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran the dog around the block then did the Planet Walk. 6:48/mile average pace for the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with James on the mountain roads south of Lava Hot Springs. Beautiful day, and fun terrain, very up and down. I was gassed from all the climbing and high elevation, but felt like I did pretty well. 6 miles averaging 7:29/mile. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| My body woke up today feeling good, so I decided to take the cue and go for a run. I figure, run when I am able. Did 4 miles on the Planet Walk, averaged 6:55/mile. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 miles with Jon on the Canal Trail. 7:12/mile average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
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Rode bike to Dr. Kingston's and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Met Cody and ran the Landfill Loop (5.5 miles) in the heat of the day. Cody insisted on pushing the pace, despite my crying and pleas for mercy. Did a 6:56, then a 6:38, then a 6:25, and was on pace for a 6:15 before Cody finally listened to reason and let up on me. Ended up with 6:49/mile average. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 | 6.50 |
| AM - biked to Dr. Kingston's and back. PM - ran to the gym, then did 20 minutes elliptical and 10 minutes arc trainer. Ran home. weight: 132 lbs | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Drove up Blacksmith Fork and met Jon (who started at Hollow Rd) at Lefthand Fork. We ran down Blacksmith Fork back to Jon's car at the start of Hollow Rd, about 8.3 miles. So we had the downhill and a bit of tailwind in spots too. I wanted to push a little bit, and accomplished that; pretty tired at the end. 6:40, 6:18, 6:10, 6:07, 5:53, 5:59, 6:09, 6:11 (6:12/mile average for the whole run). It was a beautiful morning, and a bit chilly for July. I quite enjoyed it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Biked to Dr. Kingston's and back. I stopped taking the NSAIDs last night because I thought that it might be upsetting my stomach. Better to have back pain than die of a bleeding ulcer, I figure. Predictably, I felt like garbage all day today: foot was hurting, lower back was stiff as a board, neck hurt, and I even got a headache later in the day. I ended up going home from work early and laying down in bed. It's disheartening to know that virtually all moments of feeling good over the last couple weeks were sheerly from anti-inflammatory medication, and hence just an illusion. I view NSAIDs basically as poison. Thousands of people die from proper NSAID use every year. It can ruin your liver and also cause stomach bleeding. But the alternative to is to hurt, and no one likes to hurt. So when you're in the situation, it's easy to see how people choose to risk (or ignore) health and life in order not to hurt. It's a Catch-22. Perhaps I'm being dramatic, but tell that to the folks who have had stomach ulcers, liver problems, or worse. So the twinges I was feeling in my gut definitely scared me; perhaps I just read to much. In any case, I've loaded up on a few natural anti-inflammatories: fish oil, probiotics, and another custom compound. If it can at least take the edge off, I'll be happy about it. I may give the No Starch Diet another try in a few weeks, but this time will go into better-prepared.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 | 3.00 |
| Ran to the gym, then did 15 minutes on the elliptical. Ran home. Still in quite a bit of pain today, but not quite as bad as yesterday. I got a prescription for a tummy-protector, and decided to try the NSAID again, but this time reduce the diclofenac from two pills/day to just one (I am 130 lbs, after all). Hopefully that will be a safer treatment to hold me over until I get other things figured out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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My Northwest Passage Relay team still needs several more runners. The race is July 25-26 in Washington state. Entry fee is comped. Comment or private message me for more info. Ran the Planet Walk in the afternoon. Didn't wear watch. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 2.00 | 8.00 |
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Rode my bike to Dr. Kingston's and back. I ordered a TENS unit last week, and got it yesterday. I was pleasantly surprised to find out it was 2-channel, meaning double the fun. Hopefully it helps with pain relief. PM - ran 6 miles with Jon. We did a couple miles "brisk" pace, which came out to about 6:30 pace given the heat. 7:13/mile for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 2.00 | 3.50 |
| Ran to the gym, did 20 minutes on the elliptical, ran home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I thought about doing a 5K XC race at the American West Heritage Center this morning, but when I woke up at about 4:30AM to use the bathroom, I realized that my foot was too swollen to run in the morning (the usual trend). So I slept in instead, which was more enjoyable, plus saved $15. Around noon I was feel pretty good, so went out and ran to the River Trail and back, 9 miles. Averaged about 7:15/mile. I felt sluggish the whole way (so I was glad I didn't race), but just tried to keep a steady pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 2.00 | 9.25 |
|
Biked to Dr. Kingston's and back. He said that I can start going just once/week now, rather than twice/week. This a good, b/c appts in general are time sucks. I also ordered Josse's magic colon cleanse this morning. Hopefully it will be worth the money. Ran out to First Dam and back with Jon and Cody. Did a couple miles of tinman tempo on the way (around 6:15-6:20 pace). 7:29/mile average. Foot and hip were sore during the run.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Nothing today. Had a long night last night, with only a couple hours of sleep. Stacy wasn't feeling well yesterday, and it escalated to vomiting plus contractions. Not a good combo. We went to the hospital around 10:30PM, and ended up spending the night. Stacy was pretty dehydrated and sucked down 3 I.V. bags. They gave her meds for the contractions and nausea, which both went away by early morning (by "early morning, I mean around 2AM). Liver enzymes tested high and platelets low. The doctors ended up thinking it might have been a virus she picked up or something she ate. Still waiting to get a couple tests back. But she was feeling really good by morning, and eating normally again. We went home around 2PM. We gave the experience a 3.5 - 4.0 on the "Drama scale". Not too dramatic, but something to keep the week interesting. It definitely could have turned out worse.
In pharmaceutical news, I've switched NSAIDs from diclofenac to meloxicam, which is reportedly much easier on the gut. I'll be the judge of that. If it doesn't improve, I'll revert back to small amounts of ibruprofen as needed (which I've taken for years without any problems) and cross my fingers that diet and supplements will help. Otherwise, there's a heck of a lot of pain and swelling. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Ran the Providence Loop with Jon. Felt pretty good. 7:16/mile average pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran the River Trail with Jon. Didn't time it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Another rough day; Stacy back in the hospital. She has upset stomach again, and a fair bit of related pain. Doctor is baffled, as blood, urine, and ultrasound tests aren't conclusive. We ended up getting some nausea medication and sent back home after about 10 hours. I, for one, am looking forward to "real labor", which does not involve vomiting and produces something for all the hard work. When we got home, I ran the dog for about a mile, just to move my joints a little. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran we Jon this morning. He was doing a long run, so I went from my house to up the River Trail a little ways, and then turned back. 11 miles total, my longest run since December. We fought a canyon wind on the way up (plus the uphill), but I got moving a little bit on the way down, and hit my last 5 miles in 6:44, 6:33, 6:28, 6:28, and 6:20. Feel like I'm starting to get some endurance back. Averaged 7:19/mile for the run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| AM - biked to Dr. Kingstons and back. PM - woof. 10 miles in the heat, and felt rather sluggish. Fortunately, Cody was waxed from the relay and we put some distance on Jon during his potty break, so the guys were easy on me. 7:55/mile average.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
AM - Stacy's water broke around 3AM. She had a fast and furious labor, and was an absolute warrior (the only word for it). Seth Michael Petersen was born at 9:04AM, 6 lbs 0 oz, 19 inches. Both mother and baby are healthy and doing great. I'm so proud of Stacy. I told her that what she accomplished is amazing, and makes running marathons look absolutely pitifully easy (thereby inferring that she should run a marathon). PM - Stacy gave me permission to run with Jon, so I took a hiatus and ran his workout with him. We warmed up a mile to Merlin Olsen Park, and then did a 6-mile tinman tempo on the First Dam Run 10K course. It was hot, but I was really happy with how the workout went. Mile splits were 6:11, 6:14, 6:18, 5:54, 6:07, 6:07 (first half slight uphill, second half slight downhill). I will certainly sleep well tonight!! 
Mom, dad, and baby, 25 minutes after birth. 
lil' feller.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran an easy 2 miles with our poor, neglected dog. I succeeded in working him over, so he should be good to go for sitting around for another 24 hour period. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Ran around the block with the dog in the morning. Ran the Planet Walk with Jon in the evening. Stacy and Seth came home from the hospital this morning, so now it's time to settle in.
| |
| | Race: |
Garland Wheat 'n' Beet 10K (6.2 Miles) 00:34:55, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 6.20 | 0.00 | 0.00 | 11.50 |
|
Quick report: ran the Wheet 'n' Beet 10K in Garland. It was only $5, and I got free breakfast. Jon, Cody, and Walter were also there representing the blog. In fact, we all carpooled together. My goal was to break 35 minutes, and also win the race. Only one of the two was possible today. The course is an out-and-back, slight uphill on the first half, and slight downhill on the second half. The route started in the middle of Garland and quickly goes to rural farmland. I thought it was quite nice. We had a noticeable headwind on the first half as well, so combined with the uphill, it was safe to expect a negative split. There was a 5K with the event as well, and the 5K runners simply turn around earlier. The race started fast (as all po-dunk races do). Two younger guys ran out in the lead after the first mile, with Walter a few seconds behind them, and Jon and I a few seconds behind Walter. Fortunately, the two leaders turned around for the 5K, which guaranteed a 1-4 Blog sweep for the 10K. Walter continued to lead through the 10K turnaround, with Jon and I working about 10 seconds behind him (mostly Jon working...I drafted as much as I could). Pace felt comfortable, good enough for conversation here and there. That said, I was counting down for the turnaround, so that I would get a little downhill and out of the headwind. When you lack fitness as I do, those little gradients and breezes hurt more. 5K split was 17:45.
A little after the half point, Jon took off, and I let him go. I was feeling fairly good, but not that good. Jon slowly reeled Walter in, and took over the lead with about 2 to go. It was well-executed and fun to watch. I tried to stay steady from behind, run hard and even, and pick up any road kill if there was any. On the last uphill with one mile to go, Jon and Walter slowed a little, and I pulled a bit closer, but then they took off again. Jon ended up about 12 seconds ahead of me, and Walter was 5 seconds ahead of me. Mostly I was focusing on my goal to break 35:00, and knew with a mile left that I needed at least a 5:35 to finish off the race. I manged to hold sub-5:30 for this stretch, and my final time was 34:55. Mile splits were 5:20, 5:53, 5:49, 5:32, 5:38, 5:29, and 1:10 (5:13 pace). 2nd 5K split was 17:10. Jon ran a sub-17 to win. My garmin measured 6.22 miles. (the course was not certified)
This was my first race since the Moab 5-miler in March, and my first real "race effort" since Trials last November. I'd like to say I was just doing a tempo run to run this time, but I ran hard. It's hard to push through the hurt on your first 10K in a year (it takes practice), but I gave it a solid effort and had fun racing. I will get my revenge on Jon and Walter the next time we race.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran to First Dam and back, via the canal trail. Hot out. 7:43/mile average pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 4.00 | 0.00 | 0.00 | 9.50 |
| AM - ran around the block with Gil PM - Jon was doing a workout this evening at LHS track, so I jumped in with him. I warmed up for a couple miles, and then did a tinman tempo mile in about 6:10-6:15, and then we started our mile repeats. Jon was doing 6x1600 @ LT pace, with 300m rest between intervals. I figured I'd hang in there as long as I felt like it. I ended up doing 4 intervals with him, before Jon veered off and had to take a bathroom stop. Being impatient, plus figuring my kid was crying and driving Stacy nuts, I just went home at that point, although I definitely had another in me. All of the intervals were at 5:45, give or take a second. I was still feeling sluggish from Saturday, but not a bad run, all in all. Nice cool overcast evening too. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - ran around the block with the dog. PM - ran around the block with the dog, then did the Planet Walk. 7:38/mile average pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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Ran with Jon and Cody; did the Landfill Loop via Planet Walk. Legs were heavy for all and pace was slow. 7:56/mile average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Ran the Top of Utah Half Marathon course with Cody. He picked me up at my house, and then shuttled to the start line, then we ran the course back to my house, and shuttled back to the top. I was hoping I would feel good today and be in the mood for some sub-6's, but I felt flat from the beginning and gave up on that idea. Despite that, we kept an even pace throughout the run, and had an enjoyable morning. My foot was sore, but other than that my body felt good. Mile splits were 6:39, 6:36, 6:43, 6:44, 6:42, 6:22, 6:31, 6:33, 6:30, 6:33, 6:46 (up Millville Hill), 6:01 (pushed it into the finish). Then cooled down to my house with a couple 7:20's. Half marathon split was around 1:26:20, and overall pace for the entire run was 6:39/mile. I'll try it again in a couple weeks. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Jogged the dog around the block in the morning. Around noon, and I went out and ran the Providence Hill Loop. Average pace was 6:49/mile, which I was pleased with. Really nice day today, cooler than usual. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
AM - ran around the block with my dog. PM - ran the Planet Walk, then did a loop in the grass at LHS. Ran into Jon on the PW, so did half my run with him.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 3.75 | 0.00 | 0.00 | 11.50 |
| Warmed up a couple miles then did 6x1000m at the LHS track with Jon and Cody. We got a little cloud cover, which helped, but also they were watering the field (which is artificial turf, oddly enough), so the sprinklers really helped for cooling down too. The workout felt great, better than I expected. The intervals were: 3:20, 3:19, 3:20, 3:16, 3:15, 3:14. We took 200m recovery between intervals, with one longer water break after the 4th.
I called it good after 6 repeats, since there's no need to bury myself when I'm only doing 45 mpw. Cooled down for a bit with Jon and Cody afterward. It definitely wore me out, but it felt good to hit those splits and feel comfortable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran the dog around the block, then ran to the chiropractic and then back to work. 7:24/mile average pace. I didn't plan on going this far today, and am a bit tired. But tomorrow is a day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 3.00 | 0.00 | 0.00 | 0.00 | 18.25 |
| Ran with Jon's ATK club on the Netwon-Clarkston Loop. Cody, Jon, and I did a bit of a progression, starting sluggish at 8-minute miles on the uphill, then starting to get a rhythm going on the rolling hills with some high 6's, and dipped under 6-minute pace for the last few miles, which were conveniently downhill. Especially convenient for me, since my longest run two weeks ago was 11.5 miles. Then I got 15 miles last Saturday, and a little over 18 miles today. But despite threatening to make Cody carry me the last few miles, I did make it, and was even incited to catch the 7-minute guy down the stretch (which we did, thanks to a 5:37 last mile). 6:58/mile average pace for the run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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AM - ran the dog for a mile. PM - ran the Canal Trail to First Dam (7.25 miles). Averaged 7:27/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 8.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Did a workout with Jon and Cody. Warmed up for about 2.5 miles, then 8 miles of tempo, capped off by 1.5 miles of cooldown. We did the Millville Hill Loop backwards (although Cody considers it forward). I think I still like my way better, because it feels more brutal, but this variation certainly had its charm. | Mile | Split
| Comment
| 1
| 6:58 | All uphill. Hardest part of the tempo
| | 2 | 6:12 | Mixed uphill and downhill
| | 3 | 5:56 | Rolling, then downhill
| | 4 | 5:30 | All downhill | | 5 | 5:38 | 1/4 down, 3/4 uphill. This is the hill of the TOU Half, so I was stoked to hit this split
| | 6 | 5:54 | Up, flat, then slight down; feeling spent after the last mile
| | 7 | 5:50 | Mostly downhill. Hit a much-needed water stop
| | 8 | 5:53 | Flat, rolling
|
I was surprised to hit some of these splits, but for the most part it felt great, especially given that we were running in the evening heat. Mile 5 definitely wiped me out, but the water stop rejuvenated me enough to finish the workout. And fortunately we got some cloud cover, which helped. I felt pretty beat during the cooldown, but I guess I should since the last time I did a workout like this, it was 2007 and I was running 90-100 mpw. But the work is done for the week, so now it's just a matter of resting up for the TOU Half. 6:36/mile average pace for the run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
|
AM - ran the dog around the block PM - started down the River Trail, but had to turn back early on because of construction. On the way back, I bumped into Jon (small pond here in Logan...), and we ended up running on the Bonneville Trail to Green Canyon. It was a bit longer, harder, and hotter than I originally intended, but so be it. Legs pretty tired from yesterday, but not sore or anything. My foot felt pretty good. 8:02/mile average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned day off today. My legs are tired from the last two days, so I will enjoy resting today, and an easy few miles tomorrow morning.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran the dog around the block, then ran the Planet Walk, all real easy. Nice morning. | |
| | Race: |
Top of Utah Half Marathon (13.1 Miles) 01:12:12, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.40 | 0.00 | 13.10 | 0.00 | 0.00 | 17.50 |
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Raced the TOU Half today. I've been looking forward to this for a while, and was excited to run hard and compete against myself and others. Initial goals were to run in the 1:12 range. I thought sub-1:12 was possible, if everything fired. My other goals were to beat Walter, Jon, and perhaps Sasha (if he had an off day), and I was also hoping for an outside chance of Top 3. In some ways it would be an uphill battle on a downhill course. My running mileage since May 1 has been 6, 1, 4, 0, 0, 11, 18, 13, 22, 31, 35, 45, 50, 50. Although I've been feeling good, I was a bit concerned about my endurance. I expected to run strong and fast for about 10 miles, and then have the wheels fall off the last few. I slept okay the night before (couldn't fall asleep for awhile). Warmed up for a couple miles and got the bare minimum of required pit stops (only a 2-Star race today). Fortunately, my bowels cooperated during the race, so no issues. Saw two moose on the warmup and decided that was a good omen. How many half marathons out there can you see a moose along the course?
They started the race 15 minutes late, due to crowds and getting buses through those crowds. The race has tripled in size over the last couple years, so it is experiencing some growing pains. Other than that, though, it is very well managed, and I recommend it to anyone. I wore my sports watch rather than the Garmin today, as I trust the mile markers on this course. | Mile | Split
| Overall
| Comment......................................................
| | 1 | 5:34 | 5:34
| Feel really sluggish, and discouraged by the split. 5:34 should not feel this hard going downhill during the first mile. Hoping things magically get easier. I'm right with Jon and Walter, in 6th/7th place.
| | 2 | 5:28 | 11:02
| 5:28 should not feel this hard this early into a downhill race. Really laboring and breathing hard. Still with Jon and Walter
| | 3 | 5:23 | 16:26
| Still laboring hard, but a little happier with the split. Jon starts running faster, and I can't / won't match it. This is plenty fast. Walter still on my heels. Hoping for a big tailwind later on to bail me out, otherwise it could get ugly.
| | 4 | 5:27 | 21:53 | Things magically get better once I let Jon go. Hit a nice split, while breathing gets easier. Jon about 5 seconds ahead, and Walter right behind me.
| | 5 | 5:21 | 27:15 | Starting to feel more relaxed and sure of myself. Get a little tailwind starting here, but wind was swirling for most of the canyon, including some headwind. Not even close to the favorable wind we got last year.
| | 6 | 5:22 | 32:37 | Still in the canyon, and still rolling. It sounds like I dropped Walter, but Jon still about 10s ahead. Catchable, but not if he keeps running sub-5:20 splits. I'm really happy with the pace I'm running right now and hoping to maintain until the uphill.
| | 7 | 5:22 | 37:59 | Last mile in the canyon. Nice downhill and nice tailwind. Thinking how I'm about halfway, and just need to repeat what I just did one more time. uggh. Jon still running incredibly strong. Sasha and Josh about 1 minute up. They look to be running very strong as well. Teren and Seth are way the heck out there.
| | 8 | 5:29 | 43:29 | Hollow Road, still a gentle downhill and a favorable wind.
| | 9 | 5:31 | 49:00
| Another solid split on Hollow Rd. Jon seems to have looked the same distance away for quite some time.
| | 10 | 5:31 | 54:32
| Still feeling strong and happy with the pace. The hard part is coming up.
| | 11 | 5:39 | 1:00:11 | On Hwy 165. Pretty much flat, then uphill the second half. Others complained of a headwind, but I didn't notice. Tried increasing my turnover to keep the pace. Happy with the split, given the difficult stretch.
| | 12 | 5:59 | 1:06:11 | This mile is all uphill, but I knew there was nice downhill after. Stopped and walked for gatorade for a few seconds at an aid station, hoping refueling would help for the longer haul. Not the mile I was looking for, and Jon pulled away a bit, pretty much checkmating me. No one behind me though.
| | 13 | 5:29 | 1:11:40 | I knew with a couple miles to go that sub-1:12 would be possible. With 1.1 mile to go, I figured if I could burn a 5-minute mile or close to it, I would have it. I did this last year, and also have done it in training runs on this road. However, this year is not last year. Not enough pop in my stride, but all in all I was happy to get back under 5:30 to finish out the race.
| | 13.1 | 0:32 | 1:12:12 | Low 1:12. I can dig it.
|
After I finished, I grabbed a drink and an orange, and then watched
Cody nab his much sought-after PR. Then we all cooled down for 2 miles.
So I consider this to be a very good race, given the winter, spring, and summer I've had. Looking at the big picture, my PR two years ago was 1:12:55, and I beat that. I think this was actually the 4th fastest half I've ran, and all of the faster ones were last year. Although I wanted to beat Jon, he just flat out ran a great race, so I'm pretty happy for him (although I'm sick of looking at his green-shorted rear end). Definitely a breakthrough for him. I thought I ran a really solid race, and did well with pacing. I expected myself to feel better early on, and terrible at the end, and for some reason it was the opposite; I couldn't get going at the beginning, but ran solid splits throughout the race. Hopefully a good sign for things to come. My next races will be the Top of Utah 5K in September, probably The Moab Other Half in October, and our local First Dam Run 10K in November. One race a month is enough to keep it fun and interested. I'll probably keep building mileage, but not looking to do anything like last year. I'm still not as healthy as I'd like to be (foot and neck are still sore), plus I just don't have the time or desire to run twice a day. But just doing what I'm doing now over extended time will give me plenty of ROI.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 3.00 | 4.50 |
| I was pretty sore and tired from the Saturday's race, so I just jogged to the gym and did 30 minutes on the elliptical. Hamstrings are very tight.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Ran the dog around the block in the morning, then ran the Landfill Loop (5.5 miles) at noon. Felt better than yesterday, although muscles are still a bit stiff and sore. 7:14/mile average pace.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran the dog around the block in the morning. Ran to First Dam and back in the evening. 7:41/mile pace. Still recovering from Saturday. It stinks to not have a base. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 2.00 | 2.50 |
|
Ran the dog around the block, then biked to the chiropractor and back. Good enough for today.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Finally feel recovered from Saturday. This morning I ran the dog around the block, then did a North Logan Loop (about 10 miles). Averaged 7:04/mile. I think I'll get back to doing workouts next week, but this recovery week has been good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran the dog around the block, then ran out to the end of the single track on the River Trail (it's finally open again). Hit a voracious headwind going into Logan Canyon, but got it as a tailwind going out. I did about 5 miles of tinman tempo on the way back, hitting 5:50-6:00 miles for that stretch, and finally passed up the 7-minute guy with about a mile to go. 6:57 average pace for the run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran the Logan Loop. 6:51/mile average pace. Beautiful, cool day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| AM - ran the dog around the block PM - 9.25 miles with Jon and Cody. Did the Planet Walk, then ran around town for the some extra miles. 7:05/mile average pace.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 2.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - ran the dog around the block PM - did a Little Workout with Jon on the Young Ward Loop. Started with 7 miles at 6:50-7:00 pace, then 5:58 and a 5:36, then back to 7+ pace for cooldown. Jon complained the whole way about pace.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I've been sick with a cold the last two days. No running.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Still a little sick, but quite a bit better than the last couple days. I ran 6 miles very slow with Cody, 8:15/mile average. Pace increased as the run progressed, so I think I was just shaking off some NyQuil. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 7.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A rare morning workout. The Packers play at 5PM on Monday Night Football, so I need to get to work early, and no time for a run afterward. Very cool out; my hands froze.
Ran the dog around the block, then did the Millville Hill Loop (in the correct direction), with 7 miles of tinman tempo.Warmed up 2 miles, and hit sub-7 on the second mile, then started the tempo. | Mile | Split | Comment
| | 1 | 6:18 | uphill | | 2 | 6:11 | rolling | | 3 | 6:17 | 1/2 down, 1/2 up
| | 4 | 7:04 | The "Millville Hill"
| | 5 | 6:03 | Rolling, then up
| | 6 | 5:51 | downhill | | 7 | 5:41 | downhill |
Definitely not my best tempo, but I tried to keep it at a true tinman effort so that I can work out again on Thursday. This workout is always a fitness benchmark, so I've definitely got a ways to go. Did a few strides afterward, and cooled down. 6:30/mile average pace for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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ran the dog around the block in the morning, then ran around with Jon and Cody in the evening. 7:38/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles on the River Trail with Jon. Beautiful day. ************** For anyone who's interested, I've updated my personal blog with a couple new postings. It had been over a month, so I figured I was overdue...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.00 | 4.25 | 0.00 | 0.00 | 12.75 |
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Moderate workout day. Warmed up by running to the USU track (about 3 miles). Then did 7x1000m @ CV pace, with 200m recovery (~1 minute). Yesterday I was struggling with allergies (sneezing, runny nose, itchy eyes). Today most of the symptoms were gone, but I was feeling rather lethargic and not sure about this workout. The first interval was indeed a bit lethargic, but the rest felt absolutely great. Took a short water break after the 5th interval, so got 2 minutes rest on that one.
| Interval | Split | | 1 | 3:24
| | 2 | 3:17 | | 3 | 3:17 | | 4 | 3:17 | | 5 | 3:17 | | 6 | 3:15 | | 7 | 3:10 |
I'm pleased with this, although I'm not sure why I would be so sluggish on the first, and then feel strong on rest. Guess I needed to warm up. Cooled down about a half mile, then did a few strides, then a couple tempo miles (5:40-6:00 pace), then a few more strides.
It was an absolutely gorgeous day, and it's my favorite time of year in Logan. It felt great just to be out there today and I praised God for the opportunity.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Easy 8 miles with Cody. Legs were tired from yesterday. 7:57/mile average pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Did a long run down Blacksmith Fork with Jon's ATK club, meaning we had food, drink, and a shuttle with the run. Ran with Ruth, Jon, and Cody. Pace was leisurely, and the run went by pretty quick with the banter. Even with the slower pace, I was still really tired and a little sore by the end, mostly due to increasing my mileage this week. And maybe from not taking any NSAIDs since Wednesday. 7:08/mile average pace.
As of 10:30AM I am on the front page of the mileage board. It won't last long, but that hasn't happened in awhile. Don't I get a trophy or something?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran the dog around the block in the morning, then ran to First Dam and back into the evening. 7:26/mile average pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - ran the dog around the block. PM - Medium Workout. 2 miles warmup, 8 miles tinman tempo (which ended up being at least MP), cooldown with some strides. Ran the workout in the heat of the day, upper 80s in temp. Exact same Millville Hill course as last week, except I added an 8th tempo mile, rather than stopping at 7. When I hit inadvertently hit 6:38 for my second warmup mile (was daydreaming about running Boston), I knew things could get interesting. Splits compared to last week: | Mile | Last Week
| Today
| Terrain
| | 1 | 6:18 | 6:00 | gentle uphill
| | 2 | 6:11 | 5:53 | rolling
| | 3 | 6:17 | 5:58 | 1/2 down, 1/2 up
| | 4 | 7:04 | 6:28 | THE Millville Hill
| | 5 | 6:03 | 5:52 | 3/4 rolling, 1/4 up
| | 6 | 5:51 | 5:41 | 1/4 up, 3/4 down
| | 7 | 5:41 | 5:24 | all downhill. Took a short water break at park in Providence.
| | 8 | -- | 5:23 | 1/4 downhill, then rolling
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I managed to scrape together a few strides during the cooldown, but I was pretty beat. I'm happy to average 15-20 seconds per mile faster than last week, especially in hotter weather. But I think it was a harder effort too, definitely not tinman. I think I'm ready to go for the TOU 5K this weekend; nothing but easy mileage until then. 6:12/mile average pace for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - Ran the dog for a mile, then ran to breakfast, then ran back toward the office, and did a couple laps in Merlin Oslen park for fun. 5 miles total.
PM - ran to the dentist, had my teeth cleaned, then jogged over to Cal Ranch to buy some flagging for marking the Bear 100 course. Then ran back to the office, carrying my new tooth brush, toothpaste, and flagging, and grinning like an idiot. But we haven't driven our car since Sunday, and my body's mpg is hard to beat. 4 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM - ran the dog for a mile, then ran the Planet Walk. Didn't wear a watch, but pace was very slow. PM - easy 3 miles on the Planet Walk, with 6x100m strides in the middle. I finally got to break in the racing flats I got back in February. They feel good, and I look forward to wearing them on Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Met Cody in the early morning, and we went out and jogged the TOU 5K course. Very slow. Finished up by running the dog around the block.
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| | Race: |
Top of Utah 5K (3.12 Miles) 00:16:17, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.90 | 0.00 | 0.00 | 3.10 | 0.00 | 23.00 |
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Top of Utah 5K this morning. This was a monumental race for me, as I can now say I've completed every race on earth with the name "Top of Utah ...". The TOU 5K is our little local side event to the TOU Marathon. It's only about 100-150 people or so, but it is fast loop course with just a couple small hills, and supposedly it is certified, so we can trust the distance too. I was looking forward to running, simply because I haven't done a 5K in over a year (which showed during the race). My top tier goal was 15:50, but I would be fine with anything under 16:20. And I wanted to win, 'cause that's usually fun. After eating a pear and a homemade no-starch energy bar, I jogged the dog around the block, and noted that it was very humid and rather warm. It rained last night, so the roads were wet. I hoped that wouldn't be a problem with my new flats. Before I left my house, I ensured it would at least be a two-star race.
Then I got my gear together and ran out to the start line, just under a mile from my house. Earned another star, then started my warmup, running the course backward. I saw a guy from behind who looked like Cody, and I ran him down, and indeed it was Cody, so we warmed up together, about 2.5 miles. Tried to earn a 4th star after the warmup, but failed. Right before the race started, I met Joe Furse, a blogger from Hurricane who is now going to USU. We have now adopted Joe into our training group, whether he wants it or not. They started the race right on time (thank you). It felt like I got out hard the first mile, but I had no gauge on 5K speed, since the shortest intervals I've done lately is 1000's at 5:20/mile pace. Joe, Cody, and I were all right together for about half a mile, then I think Cody got sick of us, and backed off a little. There were no mile markers on the course (at least visible ones), so I wore my garmin. I finally looked at my garmin at about 0.9 miles, expecting to see 4:50 pace or something close, but was surprised to see 5:10. Hmmm. I picked it up.
When through the garmin mile in 5:09, and tried to pick it up more as we headed down a fast flat stretch toward Main Street. Joe was still right with me, but as I dialed the pace up, he dropped. I was sub-5 pace at the half mile when we turned the corner up Main, but then hit the only real hill of the course, around 100 S, and obviously my pace slowed. I tried to pick it right back up when we crested at Center St., but never really got the wheels moving. I was feeling very strong, and felt like I was going fast, but was not actually going fast. My second mile split was 5:08. Sub-16 was not looking good, but on the other hand, I felt pretty good. I kept trying to push the pace, then I hit the last little uphill when making the turn onto 300 N. The uphill only lasted a block, and again I tried to get the turnover going on the flat stretch, but couldn't get back under 5-minute pace. I finally hit the little downhill stretch at 100 S, but it was not quite enough. 3rd mile split was 5:05. If my garmin was right, I would at least be close to 16 minutes, but unfortunately all of the sharp turns and tangets threw my gps off. It read 3.17 at the finish, and my official time was 16:17. Cody's garmin read 3.13. Since the course is certified, I will trust the official time over my cheap little GPS. So I managed to hit my baseline goals, and it certainly felt good to win. (Cody took 2nd, and Joe was 3rd, so 1-3 sweep by bloggers). Sub-16 would have been a great confidence booster, but on the hand, I felt so good and fresh after the race, and that in itself is a confidence booster. I think the problem is just lack of leg speed. I felt like I could have kept going and ran 33:00 for 10K. Oh, and I got virtual-chicked by the virtual Meseret Defar, who won the TOU 5K with 16:00 back in 2006. But she is a world record holder, so I can live with that. Cody, Joe, and I cooled down for a couple miles, then hung around for the awards. I got a really cool metal plaque thingy for winning. It's actually cooler than the marathon moose trophies, much better than what I expected for a little 5K. Trophies are nice mementos. I don't know when or if my body will completely break down and I won't be able to run ever again, so I don't take wins for granted, even little races. But the day was just getting started at this point. After awards, Cody, Jon, Joe, and I ran out on the marathon course, took all the shortcuts, and found AndyB near Mile 20 in Providence. We paced him in the rest of the way. Andy ended up catching a half dozen runners or so, and no one passed us, so I considered it successful. And fun too. He did well. Overall, Ezekiel Ruto (a Kenyan) won the race with ~2:22, Nick McCombs was 2nd with 2:28, and Sasha rounded out the money with 2:33. Steve Cuttica 4th with around a 2:41 or so. So a good day for bloggers. It was a very humid morning, with spotty off-and-on rain showers. I imagine the rain and cloud cover helped out the runners some, because if it had been sunny and humid it could have gotten pretty bad. ****************** After the morning run, I took a nap, worked for awhile, and then headed up Logan Canyon to Blind Hollow. I had "adopted" a portion of the Bear 100, and needed to mark the route for the upcoming race later next week. Stacy dropped me off at Temple Fork, and I ran up the Blind Hollow Trail to Tony Grove Lake. Starting elevation was 5700', peak elevation was 8500', and end elevation was 8000'. So it was mostly, um, climbing. My garmin measured 7.4 miles, but I took short wrong turn, so the actual route I marked was just under 7 miles. 2:17:30 for the total time, which included stopping, eating, walking, wrong turns, and other non-running activities. I probably actually ran about 2/3 of it, so I'm giving myself 5 miles for the excursion. It was a beautiful fall day on single-track, can't be beat. I got rained on a few times, but it was all in good fun. Saw a few rainbows. Stacy and Seth met me at Tony Grove, and we had a little BBQ. A very good, but exhausting day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM - ran the dog around the block, then did the Planet Walk. It was raining, which felt kind of nice. Legs are tired from weekend running adventures, but not too bad, and no soreness. PM - ran the Landfill Loop (5.5 miles) with Jon, Joe, and Cody. Easy pace, 7:38/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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AM - ran the dog around the block PM - Big Workout; 5x4-minute CV fartlek with 2-minute recovery, followed by 4x30s hill charges. Jon, Cody, and I did this workout on the North Logan Loop. Met at the fairgrounds, then warmed up about 4 miles to the top of 1000 N, then started the fartlek. | Interval | Distance | Pace
| Comment | | 1 | 0.79 | 5:05/mile
| pretty much all downhill
| | 2 | 0.73 | 5:29/mile
| 2/3 uphill, 1/3 downhill
| | 3 | 0.73 | 5:29/mile
| all uphill
| | 4 | 0.77 | 5:13/mile
| slight downhill/flat
| | 5 | 0.77 | 5:12/mile
| slight downhill/flat
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Jon was flying today, so I was just trying to keep up with him. All in all, a pretty good workout, considering my legs weren't spunky going into it. But I was happy with the pace today. We cooled down a few miles, and then I did my hill charges up the Boulevard. Fun stuff. This morning I had my quarterly rheumatologist appointment. Not much to report, other than he wants me to take my NSAIDs more consistently. Humph. They also took my weight, blood pressure, and heart rate. I don't remember my blood pressure, but I weighed in at 131 lbs with all my clothes, wallet, shoes, and keys, so I think I've dropped a few. And my resting heart rate was 44, a new PR. The nurse looked a little surprised and asked me if my heart rate is always this low. I tried to think of something witty and clever to say, but could not think of anything, so just said, "Uh, I'm a runner". Then I wen to the chiropractor. He x-rayed my neck last week, and this week we got to look at the results. My neck angle only changed a little, up from 18 degrees to 22 degrees. But my head is also more "plumb" with my shoulders, and also vertebrae spacing has increased, so all that is good. Just looking at the side-by-side x-rays, I could see improvement. He seemed to think the next month would lead to bigger changes. We shall see.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy 9 miles, assembled piecemeal over the morning. Ran with the dog, ran to work, to breakfast, to the chiropractor, back to work, back home, and then a few laps at Logan High grass fields. 9 miles in all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 8.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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AM - ran the dog around the block. PM - Big Workout. I did an 8-mile tinman tempo on the Hyde Park Hill Loop. I wasn't feeling very spunky at all on the warmup, so I decided to relax and take whatever my body gave me today. No need to beat the world with a tempo run. Warmed up 4 miles, then started the tempo. Splits were 6:21, 5:58, 7:01, 6:31, 5:58, 5:59, 6:05, 6:02. Slower splits represent the bigger hills. Average pace for flat stretches were about 6:05-6:10. I was glad to just to get the workout in the books. Cooled down 2 miles. 14 miles total at an average pace of 6:40/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - ran the dog around the block, then went out to the Richards Hollow trailhead (near Blacksmith Fork Canyon) with Stacy and Seth to captain our aid station for the Bear 100. Ultra race aid stations are a lot of work. I basically worked from 6:45-10:15PM last night on picking up and getting gear/food ready, then worked the aid station from 8:30-1:30 today, followed by about an hour worth of tear-down and loading/unloading back in Logan. Then I have to take all the drop bags to Bear Lake tomorrow, and take the gear and supplies back to Smithfield on Sunday. But it's worth it to see the look of joy on ultra runners' faces when they see that I have cooked potatoes and pre-cut honeydew melon. Last year I manned the aid station all alone, which was difficult. This year I brought my family, and also recruited the Allen family. Jon is a natural at helping thirsty trail runners, and I think I saw a few glimmers of inspiration in his eye as he watched them run off. I told Jon I would crew for him if he ever gets the 100-mile bug. Jon and I got in a few miles down Lefthand Fork Rd. as we waited for the first runners. Only a few though, because the runners came quick. I took a nice digger on one section, hitting a rock with my foot and pitching head-first in slow motion. It was so slow that I managed to do a barrel-roll as I hit the ground, which dissipated most of the impact. I came out with surprisingly few scrapes and bruises, thanks to my quick thinking. :P. Jon remarked that it was incredibly graceful.
PM - finished out the bulk of my mileage by running out to the end of the Canal Trail and back (6 miles). Then ran the dog around the block again. Very slow pace, around 8-min/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run, 18 miles from my house to past Spring Hollow and back on the River Trail and Canal Trail. I ran with my iPod today, and tried to relax and keep it as a recovery day. 7:58/mile average pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 8.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM - ran the dog around the block. Noticed my left lower shin was hurting. Odd. PM - Big Workout. My shin issue was still there, but I decided to start the workout and see if it would shake out. I did my standard 2 miles warmup, then an 8-mile tinman tempo on the Millville Hill Loop. I am doing 8x1000 on Thursday, and want that to be a really good workout, so no pressure for pushing it today. Warmup miles were 7:11 and then 6:38. It's always a good sign to be in the 6:30s during the warmup. Shin felt like it would hold up. | Mile | Split
| Comment | | 1 | 6:04
| gradual uphill
| | 2 | 5:51 | rolling | | 3 | 5:56 | 1/2 down, 1/2 up
| | 4 | 6:41 | The Millville Hill
| | 5 | 6:04 | 3/4 rolling, 1/4 uphill
| | 6 | 5:42 | mostly downhill
| | 7 | 5:33 | downhill | | 8 | 5:34 | rolling |
Splits were a little bit slower than 2 weeks ago, but it also felt easier, so I think it was an appropriate effort (I probably ran too hard last time). Also, I took a couple water breaks last time, whereas today was continuous. So I was pleased with this workout, and did not feel too fatigued at the end. However, once I started cooling down, my shin flared up more, and became very uncomfortable. I noticed it during the workout, more on downhills and less on uphills, but it did not slow me down. But I was definitely dragging because of it afterward, and ended up packing it in a little bit early (13.5 miles for the day instead of 15, and no striders at the end). I'm a mileage junky, but not so bad that I absolutely need to be right on my schedule just to prove a point. But I must say that I'm a little disappointed not to get it, since today was an "on" day otherwise. I'm icing it right now, and will do some more ice and massage later. Assuming it's a shin splint, I've never had this problem for more than a day or two, so hopefully I can treat it and get rid of it. I don't really know what else it would be. I felt perfect on Saturday, and rested all day Sunday, so am a little surprised to have a ouchie right now.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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My shin is still hurting today, perhaps slightly better than last night, but still uncomfortable to walk, and impossible to run. Why can't it be the other way around: impossible to walk but merely uncomfortable to run? I would much rather run than walk. In any case, I will keep up the regime of icing, massaging, and scraping. I think it's a bit of tendinitis. I rode my bike to the gym in the evening, and did 40 minutes on the elliptical, followed by 10 minutes on the arc trainer. Fortunately, the shin feels fine on the machines, so at least I can cross train. The activity seemed to help the pain levels as well, which makes be think that heat will be a good therapy along with the ice. I'm optimistic I can work through this, and will look at this week as a "rest week"...all part of the training plan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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AM - biked to the chiropractor and back PM - biked to the gym. 45 minutes on elliptical, 15 minutes on the arc trainer. The shin is still hurting, but in general feeling a bit better today. I tried jogging around the parking lot of the gym today, and was able to run some. Walking hurts a lot less. I probably have at least one more day of cross training, maybe more. Lots more ice, massage, and scraping in days to come.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
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Today would have been a perfect day for a track interval workout. Instead, I was stuck on the elliptical. I manged to somewhat simulate my planned workout. Rather than doing 8x1000m with 200m rest, I did 8x3-minutes hard, with 1 minute rest. I was drenched by the end, and lost 2 lbs worth of sweat (131 lbs before the workout, 129 after). I biked to the chiropractor and back as well in the morning. Mustn't forget that. Fortunately, things are looking up. I jogged around the gym parking lot a bit, and didn't feel much pain at all. Perhaps Cody's suggestion of using the TENs unit paid off? It's pretty messed up that I am currently on the first page of the mileage board, evening with being hurt. Hopefully nobody will get mad at me for counting cross training mileage, but it's their own fault for tapering.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
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AM - ran the dog around the block PM - walked out to the LHS rec fields and ran laps in the grass. The first lap was completely pain-free. The second lap a felt a twinge in the shin just on the very short stretch of blacktop, then pain-free again on grass. Same with the next few laps. By lap 6 I could feel "it" the whole way around (although certainly better on grass than on blacktop), so I called it good at that point and walked home. 3.25 miles total, at about 7:30/mile pace. All in all, I was quite encouraged by the progress, since I certainly would not have made it that far yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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First off, great job to all St. George finishers. It sounded like absolutely terrible conditions, but persevering through tough weather makes a runner stronger. That said, I'm not sorry I missed it. I found full results on active.com. Not sure if the St Geo web page has it posted yet. http://results.active.com/pages/searchform.jsp?rsID=70542&orgID=234624&pubID=2
I think I am the only person on the blog who did not run a marathon this weekend. But if it's any comfort to St. George runners, the weather in Logan was just as (if not more) miserable than what you had down south. Today I did a forced march from Blind Hollow up to Tony Grove and back. I call it forced, because it was my job to take down the flagging and glow sticks from last week's Bear 100, and I had 7 days to do it, based on Forest Service permits. Today was Day 7. Needless to say, with the cold, wind, and rain, plus my bum shin, I was not looking forward to it. The route is 2700' worth of climbing on single-track trail, 6.5 miles each way. I was not sure if my shin could handle more than just a few miles of running, so I was envisioning hiking 13 miles in the rain, and taking up my entire day. I considered shuttling my bike up to Tony Grove and riding back to the car, but in the cold and rain that sounded worse than running. Well, the run turned out well. I managed to run all the way up and all the way back (except for walk breaks on steep stuff). I made it up in about 1:37, much faster than the last time I did it, and then down in about 1:15. The trail was an absolute disaster: total MUD PIT. I chose to wear my Montrail Hardrocks, which was a mistake. By their namesake alone, they are much better on rocky terrain, and completely useless in muddy terrain. I should have gone with my other trail shoe, the Brooks Cascadia. Like their namesake suggests, they have massive tread, and good for soft, dirt trails. The mud was gooey and thick, and going down was flat-out dangerous. It was more of a slide than a run. I manged to avoid any superman dives, which is good for me. But the descent was much slower than it should have been. Nothing faster than 10-minute pace. But hey, I was able to run, so I was happy with that. No shin flair-up, and that alone made it a great way to end my week. My other regrets were not bringing more dry shirts and more gloves. I brought an extra long-sleeved shirt and 2 short sleeved shirts, and one pair of gloves. All were soaked by midway. Did I mention that it rained the entire time, and I was out there for 3 hours? And it was under 40 degrees? It took me over a minute to take my camelbak off and open the car at the bottom because I couldn't get my thumbs to work. Then I just sat in my car with the heat going full blast for about 5 minutes before my hands were functional enough to drive. Then I went grocery shopping and tracked mud all over Fred Smith's. Being woefully unprepared for this kind run shows that I'm both out of touch with trail running (I used to do it a lot more), and not mentally ready for fall and winter. I like 80 degrees better. I hope my shin will be ready for a full week next week. I have a 90 minute massage tomorrow, and will also be getting my compression sock and a portable ultrasound machine soon. Along with the improvement I've already had, I'm pretty optimistic.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| AM - biked to the chiropractor and back PM - biked to the gym and did 60 minutes on the elliptical. After a good Saturday, my shin was hurting all yesterday and today. Back to work on it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
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Rode my bike to the gym, then hit the elliptical. 20 minutes at normal effort, then 20 minutes at "tempo" effort, 10 minutes normal, then 10 more "tempo" minutes. Then I did 10 minutes on the arc trainer before hurrying home to watch the debate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 6.00 |
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Rode my bike to the gym and did 50 minutes on the elliptical and 10 minutes on the arc trainer. The shin is almost back to where it was at the end of last week. Fortunately, I don't have any death marches on trail this weekend to mess it up again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 8.50 |
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AM - biked to the chiropractor and back PM - biked to the gym, did 15 minutes arc trainer and 50 minutes elliptical. Checked in at 130 lbs, check out at 129 lbs. Time to rehydrate. I'm a little frustrated that I'm not running yet. Hopefully I will get my compression sock soon, and hopefully it will help.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| Went to the gym and did 45 minutes on the elliptical. All this cross training is making me tired, so I made it short today. Tomorrow will be a 90 minute workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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Hit the gym, and did 60 minutes on the elliptical, followed by 15 minutes on the arc trainer, and 15 more minutes on the elliptical to cool down. The middle part of the workout was at "tempo" effort. I find cross training to be mentally grueling. Dispite having an iPod and about 12 TV's around me, I was incredibly bored. I find it amazing that people choose to do this, even when they are not injured. I personally would much rather face the cold. Fortunately my race is in a week, so I don't have to do this much longer. A note of sadness: the local fruit and vegetable stand is closing down for the year. I've been going there about 3 times a week lately to stock up on local peaches, apples, melons, and other goodies. Since I don't eat bread, rice, pasta, or grains anymore, I eat a massive amount of fresh fruit instead. And now it's all gone. Sigh. Well, except for the 40 pounds of peaches I just bought. That might last me until Thursday, then it's all gone. On the menu tonight: gluten-free peach crisp. Yum!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
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AM - ran the dog around the block. Didn't feel much pain. PM - went out to the LHS grass fields to run some laps. However, the shin started getting some pain early on, so I bailed and jogged out to the gym, did 30 minutes elliptical, then jogged back home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 | 7.50 |
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Ran the the gym, then did 45 minutes elliptical (with 5x4-minute "fartlek"), and 15 minutes arc trainer. Ran home. The shin feels a bit better while running today, although I kept it very short and mostly on grass. Still, at least it's not getting any worse.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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took it easy today and did some running in the grass. I tried some barefoot running and it didn't feel any worse than running with shoes. Did about 6x200m strides, and it was nice to open up a little bit. I wish the whole half marathon is on grass, rather than evil blacktop. But even with the grass, my shin gets sore pretty sick. Hence, the 1.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 5.50 |
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biked to the gym, 45 minutes on elliptical, 10 minutes on the arc trainer. Off to Moab tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Travel day to Moab. No running, no exercise. Good dinner. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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In Moab. No running. We drove up Hwy 128, scoped out the race course, and enjoyed the beauty of Castle Valley. We drove up a little BLM road to a trailhead, hiked around a little, but not much.
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| | Race: |
The Other Half (13.1 Miles) 01:14:02, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.10 | 0.00 | 13.10 | 0.00 | 0.00 | 13.20 |
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Today was The Other Half, the October half marathon event in Moab. I've been wanting to run this race since it started a few years back, but never had the chance due to my marathoning habit. Since I was not in shape to do a marathon, this year was the year to try it out. I was looking forward to running one of the few "fair" half marathon courses in Utah. By "fair", I mean, "not a screaming downhill". The course profile shows easy rollers during the first 6 miles, and then some bigger hills during the last 7 miles. All in all, there is no net elevation change on the point-to-point course.
My original goal was to break 1:12, break the course record, and win the race. However my shin injury messed up those plans. Some fun stats: in the last three weeks I've logged a total of 27 miles running. And 12 of those came in one trail run. So that comes out to an average of just over 1 mile/day, about a half mile/day if you eliminate the trail run, which was done at about 12 min/mile pace. This did not give me confidence. What did give me some confidence was that before my injury, I was training very well, logging good overall mileage, and completing high-quality workouts. And although I could not run during the month of October, I put in the equivalent time on the elliptical (and quite a few buckets of sweat). But I doubted the effectiveness of elliptical training compared to running, and was a bit nervous about my fitness. And was more than a bit nervous about my shin and my ability to even finish the race. Think of it this way: I not run a half marathon worth of distance combined in the last two weeks, and now I wanted to run a half marathon continuously, at 5:30/mile pace? Yup, I was a bit nervous.
I didn't even bother testing the shin on Thursday, Friday, or Saturday. It was quite a taper for a half marathon, especially considering I don't even believe in tapers. I was not sure of my fitness, I was not sure of my health, but I was sure that I would be fresh!
Sunday morning rolled around. I got up at 5:45AM, ate an apple, a homemade power bar, and a Larabar. I left our hotel room and walked over to the bus pickup area. Occasionally I would jog for about 20 meters, but decided to save a proper warmup for the first couple miles of the race. The bus arrived to the start line with just over an hour before the race. I kept myself occupied during the wait by earning two stars, and exploring some of the area. The race started on Dewey Bridge, right over the Colorado River. It is a very beautiful spot, and the course only gets better from there. Again, I did some very light, short bits of running, no more than 50 or so meters at a time, and all on gravel and dirt roads near the start line (I was happy for those dirt roads). They lined us up on time, and I scoped out the competition. This was an odd race in that I knew not one other runner. I was getting used to having a swarm of friends and bloggers at all my races, but The Other Half, being a Sunday race and only two weeks after Utah's main marathon, draws a completely different crowd. The field of 1500 was almost half from Colorado, and those from Utah I did not know. I figured the skinnier guys wearing singlets and racing flats might be fast. Isn't that the only clue? I recognized Bernie Boettcher from photos, and knew him to be a very good runner. He had won The Other Half the first three years, and took second last year. He also took 12th at St. George with a 2:37 two weeks ago in terrible conditions, so I knew he was in good shape and should give me a run for it. The race starts, and our lead pack separates out pretty quick. It's not a deep field. Myself and Matt Hill from Boulder, CO, and Bernie stays on our heels. Matt and I talk some and enjoy the scenery. The road has no shoulder and the river is right below us, and I am tempted to push Matt, who is running on the inside of the curve. I inform him of this urge and that I am resisting it, and he agrees that is it is for the best that I resist. Mile 1 clicks by in 5:40. I feel good (I am fresh after all), with not much pain in the shin. But it is definitely there, even after only 1 mile. Not much action for the next several miles. Matt and I share the lead, running side by side. Bernie trails a couple meters behind, content to draft. I can't hear anyone else's footsteps. It was an absolutely perfect morning: sunny (but lots of shadows in the canyon), no wind, and a starting temperature in the mid to high 40s. My shin hurts some, but is holding up fine. What a relief! I figured if it was going to be bad, I would know within a mile or two. We keep on the 5:40 pace through Mile 3, then hit a couple sub-5:30s. It felt like easy cruising, but I also knew that feeling good through 5 miles was an indicator of freshness but not necessarily fitness. The hills on the second half of the course would peel the onion and show what stamina I really had underneath the initial layers.
Although I didn't want to make any moves until Mile 9, after the first big hill, I suddenly found myself alone during Mile 6. When I think back on it, I realize that I was getting warmed up and finding my stride during the first 3 miles, and then really hitting a rhythm the next three. Mile 6 was a net uphill (but not too noticeable), and I must have subconsciously upped the effort to maintain pace, and dropped Matt and Bernie in the process. Perhaps I was distracted by the utter beauty of the course during this section and inadvertently threw a surge. Through the first 5 miles we follow the river in a redrock canyon (very similar to the Canyonlands Half), but then it opens up into Castle Valley, with amazing views of the sandstone monoliths and the LaSal Mountains in the background. Very awe-inspiring. I just hoped my separation did not come too early, as the real race was about to start.
Mile 7 featured a nice little climb, and I stayed a touch under 5:50 on it. Mile 8 was the challenge of the race: about 125' of climbing. I worked my way up as steady as I could, and hit 6:16 for the split (although still had more climbing to go). Crested the top during Mile 9, and then plummeted down. My shin was starting to hurt more, and I was not able to take the downhill as fast I ordinarily would. I was preoccupied with both my shin, the scenery, and some daydreaming, and was a little startled to hear footsteps behind me, probably 20 meters back. I woke myself up and got focused again, finished out the downhill, and started the next uphill. The recovery mile (9) was 5:36. Definitely too slow.
I don't remember the specific hills for the rest of the race; it just seemed like one after another. Fortunately none were as bad as the Mile 8 hill, and every uphill had a nice downhill on the flip side to recover on. So I managed to keep a steady rhythm. Since I could not run the downhills as well as I normally could, I just focused on recovering and keeping pace on the down, and then working the ups. My shin kept getting more sore, but by Mile 10 I knew I would at least make it to the finish. And I no longer heard footsteps, so the win was looking good too. I knew from the profile that there would be one more sizable hill that crests at Mile 12, then it's home-free on the downhill all the way to the finish. The last hill felt good, and I worked it hard, knowing that was "it". I was pleasantly surprised to find out that the profile was wrong, and the hill actually crested just after 11.5 miles or so. A line of drummers at the top resounded this fact that the race was basically over. I waved to the drummers and then started the downhill. After about a mile of down, the course made the final (and only) turn, into the Sorrel River Ranch. Here it flattened out for the last half mile. I hit the last mile in 5:22. They put up a finish line tape, and I got to break it. That doesn't happen much, so I always enjoy it when it does.
| Mile | Actual Split | Sasha's Course Tool Split
| Terrain
| | 1 | 5:40 | 5:43
| flat/rolling
| | 2 | 5:39 | 5:34
| flat/rolling | | 3 | 5:39 | 5:49
| flat/rolling | | 4 | 5:24 | 5:24
| rolling, net downhill
| | 5 | 5:28 | 5:37
| flat/rolling | | 6 | 5:31 | 5:32
| flat/rolling, net uphill
| | 7 | 5:48 | 5:39
| decent climb
| | 8 | 6:16 | 6:17
| big climb, ~125'
| | 9 | 5:36 | 5:26
| finish climbing, then downhill
| | 10 | 5:49 | 5:42
| nice hill
| | 11 | 5:32 | 5:24
| rolling, not too bad
| | 12 | 5:37 | 5:47
| last uphill
| | 13 | 5:22 | 5:24
| downhill then flat
| | 0.1 | 0:39 | 0:36
| flat
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I ended up at 1:14:02. Bernie ended up about a minute back for 2nd, and Matt was about 2:30 back for 3rd. I was quite happy with this time. I really had no idea if I could even average 6-minute miles, or finish the race for that matter, so was quite pleased to average 5:39/mile and win outright. Not only that, but I learned the valuable lesson that elliptical training indeed helps retain fitness. At no point during the race did I feel like I was struggling. The only downside I experienced was that my muscles lost their ability and adaption to absorbing impact and preventing damage. My quads were shot afterward, and my calves, ankles, hamstrings and quads are much more sore today (Monday, as I write this) than they should be after a half. Much of hard marathon training is to build fitness; the other half is to adapt your body to handle pounding. I had definitely lost that second part over the last few weeks. It was a beautiful course, and a well-organized race. I would recommend it to anyone. I think I will be back to run it again at some point, hopefully at full health. I loved the hills and loved that it was a challenging, honest course. Much fun. And I ended up winning a really nice duffel bag, and the bag was full of race swag. I like prizes like that; very St. George-like. I ended up with a pair of sunglasses, 2 hats, socks, a t-shirt, and a metal water bottle. I stuck around for the raffle, but failed to win the treadmill. Bummer. So I'm obviously done for the year, since one with better judgment would not have even run this race. I'll give my shin as long as it takes to heal up, so no running until the swelling and pain are gone. It actually doesn't hurt too much today (Monday), but is quite swollen. In any case, once I can run again, I'll take my time and hopefully building a long, slow base over the winter. Patience is key. I won't run a marathon again until I think I can PR, but hopefully I can take a stab at it next year. It's disappointing to have so many injuries and health problems this year, but I am pleased and comforted to end the short season on a high note. *Tuesday Update* I added Sasha's course tool estimated splits to the split table. As usual, the course tool is quite close in analyzing the effect of topography on pace deviation. Where it was "off" I could explain usually because of my impaired downhill running ability. The course tool estimates this race was worth about a 1:11:10 on flat terrain, based on 970' of climb and 1010' of drop. Runworks.com, which is based on Noakes, predicts 1:12:17 for that terrain. Sasha tends to be a bit generous in some of his time translations, so I'll go with the more conservative Noakes formula. In contrast, Runworks.com normalizes my TOU Half time to 1:13:15, about a minute slower than my aided time on that course. So I would estimate my Other Half performance to be about a minute better than my TOU performance. And perhaps around 1:10 would be doable on a flat sea level course. It's impossible to know, but quite fun to speculate. Either way, I still feel good about it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Ran the dog around the block. My shin is still quite swollen, but for some reason does not hurt. But the rest of my body hurts; lots of soreness all over, especially the hamstrings and quads.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Ran the dog around the block, and also did some transportative biking. Again, my shin doesn't feel too bad despite being swollen. Still sore in other places, but not as bad as yesterday. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM - ran the dog around the block PM - I wasn't planning on running, but my back and neck were really stiff all day due to the A.S. It was driving me crazy. Running always helps it feel better (literal self-medication), so I jogged out to the LHS rec fields and did 4 laps in the grass, then jogged home. Good for 2.5 miles total. Not much pain out of the shin for whatever reason. I find it odd that it hurts less after an all-out half marathon, combined with the fact that the swelling hasn't gone down either. Perhaps I destroyed some pain receptors. I'm seeing Dr. Lyons, the sports doc tomorrow morning just to make sure it's nothing freaky like a stress fracture or compartment syndrome.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 1.00 | 1.50 |
| Ran the dog around the block. Shin still swollen, but not feeling bad. Later in the morning I biked to see Dr. Lyons, who is a really outstanding sports doc here in Logan (is the USU team doctor). The guy actually runs marathons, which is nice too. Anyway, x-rays looked okay, no stress fracture. He also thought that compartment syndrome was very unlikely. He thought the most likely diagnoses were either: - Tenosynovitis: the inflammation of the fluid-filled sheath that surround the tendon; or
- Fascial hernia: the bulging of muscle through a defect in the fascia
In particular, tenosynovitis is the most likely, since A.S. can cause this. It's pretty much what I've had going on with my feet for the past 6 months. He gave me a prescription for ketoprofen, which is a topical cream NSAID. The good thing about this drug is that it is not systemmic, so really doesn't have any side effect. Pricey though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Ran the dog around the block. My shin felt really good, 0 pain. Still some swelling, but I'll see how it is on Monday.
Nice job on the new Shoe Manager, Sasha. Now the whole world can see how twisted I am. (yes, I have 9 pairs of running shoes).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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| Nike Air Pegasus Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| After several pain-free mornings of jogging with the dog, I decided it was time for a real run. And none of that grass loop stuff. Yes, I was back to the glorious Planet Walk. Averaged about 7:30/mile pace, and no real pain to speak of. It felt good to get out again. |
| Nike Air Pegasus Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - ran the dog around the block PM - ran the River Trail with Jon and Joe. No pain, so another good day.
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| Brooks Axiom Miles: 0.50 | Brooks Cascadia Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned day off. I have registered for my next big race, The Indy Mini Marathon. It's a flat, fast half marathon near sea level, the biggest half in the U.S., and always has top-notch competition. Perhaps I can get in shape and run a nice PR there. Seemed like the thing to do, since I will be visiting my family in the area next spring anyway. They give comps to anyone who has run under 1:15:00, so I figure nothing to lose by signing up early.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A rare morning run for me. We had quite the pack: Ruth, Lisa, Cody, Joe, and myself. We ran around North Logan and the campus area until it was time to stop running. Dark the whole time. My shin felt alright, but got a little sore near my foot for the last half of the run. Average pace was 7:37/mile. |
| Nike Air Pegasus Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Planet Walk. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran the dog around the block. The ran out to the First Dam Run 5K/10K start line, watched the start, and then cut through the course to cheer for Cody in the 5K in several locations. After Cody finished, we ran back up the 10K course and found Jon and Marci, and help pace Marci in. Had a little incident with about a half mile left, where an old guy in a big brown car wanted to run us all over, and was tailing us by about 3 feet. Cody dropped back, smacked his hood, and yelled, "It's a race, can you wait 3 seconds??!!" (we were about to turn off the road). The guy didn't like that and accelerated around us, doing a manly 25 mph. Keep in mind there was about 20 other runners around us. I smacked his trunk good as he went by to get the final word. Honestly, what's wrong with people? Hung out for a few minutes at the finish line, and then ran back home. My shin felt pretty good the whole time, but I also wasn't running continuously.
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| Nike Air Pegasus Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No running yesterday, today, or tomorrow. I'm on day two of another apple fast, so trying to avoid physical exertion. Figured this would be my last chance for a cleanse before starting up winter training, plus it gives a few more days to work on my shin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Third and final day of the apple cleanse. Stiffness in my back is gone, but my neck and foot are getting a little more stiff due to NSAID wearing off. Similar results to when I tried this in June; my back gets better, but other parts stay the same. So far I've eaten 26 apples and counting. And lots of water. :-) Day 2 is the worst, but either way I can't wait for real food again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - ran the dog around the block noon - ran the Landfill Loop, averaged 6:57/mile. Everything felt really good. Still some swelling in my shin, but no pain. I have a feeling that my shin will be like my foot, and will just been swollen for the next year or so for no good reason other than arthritis. I'm glad to be done with the apple fast. The way to finish off an apple fast is to drink several ounces of olive oil on the last night. It's absolutely disgusting, and made me lose sleep from feeling sick to my stomach. But I felt pretty darn good this morning; back pain to a 0 and neck pain/stiffness to about a 2, pretty good for not taking any meds since Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran the dog around the block. Then ran to my chiro appointment, and ran back to work. 7:20/mile average pace.No pain in my shin.
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| Nike Air Pegasus Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran from work to First Dam and back. Didn't wear watch. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Ran with Joe and Jon on the River Trail to Guineva Malibu Campground and back. Very nice fall morning. My foot really hurt today, and my back was stiff, mostly because I haven't taken any meloxicam in 7 days (new PR). Took one this morning though. My shin is still swollen, but does not hurt. I guess it's normal training until it tells me to do other wise. |
| Brooks Cascadia Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Ran the dog around the block. Then ran the Providence Loop, nice and easy in the rain. It was actually pretty nice out; very gentle rain and not too cold. 7:14/mile average pace. Everything felt good. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran the dog around the block in the AM. Did a noon run to First Dam and back from work. 7:30/mile average pace. |
| Nike Air Pegasus Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - ran the dog around the block, then ran to meet with folk for coffee. 2 miles total. PM - ran from work to the end of the Planet Walk and back home for lunch. 4.5 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 3.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM - ran the dog around the block PM - met Jon at the Planet Walk. We warmed up for a while, did a half-hearted tempo mile, and then did 6x800m on the LHS track. I didn't wear I watch, but I think our splits were something like ??, 2:54, 2:52, 2:49, 2:49, 2:34 (worked the last one a little bit harder). It was fun to do some intervals.
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| Nike Air Pegasus Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran to First Dam and back from work. Didn't wear a watch, but I enjoyed the sun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran the BST from First Dam to Green Canyon, and then ran up Green Canyon a ways, then back down. We had a nice group today: Jon, Joe, Cody, Lisa, and myself. My foot hurt, which made my descending skills rather pathetic, but other than that it was a good run. |
| Brooks Cascadia Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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| Brooks Adrenaline 7 Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - ran the dog around the block noon - ran from work and did the First Dam Run 10K course at a brisk pace, about 6:15/mile on average. Beautiful day, perfect temps in the low 50s.
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| Brooks Adrenaline 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I woke up feeling a bit sick (sore throat, lethargic), so I laid low all day. No work, no running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still sick; no running. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Feeling a little bit better, so I went to work today...which means I'm allowed to run (if I'm too sick to work, then I'm too sick to run). Ran the dog around the block. Then ran to the chiropractor and back. 7:30/mile average. Felt okay. |
| Nike Air Pegasus Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM - ran the dog around the block noon - Providence Loop from work. Enjoyed the sun and felt really good; I'm glad to be not sick. Averaged 6:45/mile. Afterward, ran to the bank and back. Gotta love "street clothes miles".
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| "Long run" today. Met with Cody, Joe, and Logan, and we did the Young Ward - ICON Loop. It was a cold morning starting out, but warmed up nicely. We averaged 7:18/mile, which isn't bad for not paying attention and just chatting. I finished out my running my poor neglected dog around the block. |
| Nike Air Pegasus Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - ran the dog around the block noon - ran from work and did the First Dam Run 10K course at brisk pace. Tried to keep the pace honest, but "conversational" (although I had no one to talk to). Splits were 6:21, 6:11, 6:01, 6:00, 5:55, 5:54. All in all, I felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - ran the dog around the block noon - ran from work to home, picked up Seth, and tried out our jogging stroller for the first. Works like a champ. We did the the Planet Walk, then I dropped Seth back off and did some laps in the grass at LHS. 7:30/mile average.
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| Nike Air Pegasus Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM - ran the dog around the block, then ran to breakfast noon - ran home, picked up Seth, and did the Planet Walk, with some extra distance. Then ran back to work, and ran to the bank and back. Will run home in a little while.
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| Brooks Adrenaline 7 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| I wasn't planning on going long today, but Cody invited me to run 14 early in the morning with him, and I can never turn down company. We went from my house to the single track of the River Trail and back. The River Trail in late November! Now that's something to be thankful for! What a beautiful, warm November! I forgot to reset my garmin from yesterday, so don't have an accurate overall pace, but looking at mile splits, it was around 7:20/mile. |
| Nike Air Pegasus Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - ran the dog around the block. There was some ice on the sidewalks. So it begins... Afternoon - got sick of working and went for a run. Did the Landfill Loop via Planet Walk, about 7.5 miles. Averaged 7:13/mile. Lots of sentence fragments.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Met Cody, James, and Scott at my house, and we ran the Providence Hill Loop. Pace was 7:19/mile. |
| Nike Air Pegasus Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - ran the dog around the block. Afternoon - ran from work and did the Landfill Loop via Planet Walk. Averaged right under 7:00/mile. It is an amazing gorgeous day; sunny 50 degrees. I'll take it for December 1!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
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AM - ran the dog around the block. noon - did some sort of Providence - Millville Loop. 6:44/mile average pace.
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| Nike Air Pegasus Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM - ran the dog around the block, then ran to meet people for coffee. 2 miles total.
noon - did the Planet Walk from work. 5 miles at about 7:15/mile pace.
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| Brooks Adrenaline 7 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran the dog for a mile, then ran to the chiropractor. My x-ray results were in. On 5-20-08 my neck angle was 18 degrees. On 9-11-08 my neck angle had only improved to to 22 degrees. Then on 11-20-08 my neck angle improved to 33 degrees. At this point, it's considered to be in the range of "normal", but I'm going to continue the program for another month or so and see if I can get it up to the upper-30s. The curve of the upper part of my neck looks really good, but the lower part does not. So we devised a strategy to help that, what I'm not sure what will happen. In any case, looking at the progression of x-rays, it's night and day, so that was nice to see. Ran back to work from the chiro. 7:15 pace overall.
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| Nike Air Pegasus Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 6.00 | 0.00 | 0.00 | 0.00 | 9.25 |
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AM - ran the dog around the block noon - mini workout. Ran home from work to get my garmin (I forgot it), then ran out to the First Dam Run 10K course and ran it at brisk pace. But on the second half, "brisk" got faster and faster, so I'll go ahead and count this as MP. Felt great. Splits were 6:14, 6:06, 6:06, 5:47, 5:36, 5:26.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran from my house to the River Trail, where I met Jon. Fought a little bit of a canyon wind, but not too bad (but very cold). Then we ran to Guineva Malibu and back. There was some snow on the trail, but it was soft and not icy. Averaged 8:08/mile for the entire run.
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| Nike Air Pegasus Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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It was very snowy here in Logan this morning. By the afternoon the roads had cleared up, but I ran to the gym anyway and did my workout on the treadmill, mostly because I just wanted to zone out and listen to music, and I wanted to get a good sweat in. Warmed up for a mile, and then did 6 miles of "brisk", progressing from 6:30 pace to 6:00 at the end, with a 0.5-1.0 incline. Cooled down for half a mile, and then ran home, and then back to work. 10 miles total. I weighed myself before my run for the first time in a couple months. I was 128 lbs with shoes on, down a few lbs from last time. I had a feeling I had lost a little bit, due to how my jeans were fitting. It's the least I've weighed since my freshman year of high school. Not that I'm trying to, but it's hard to keep weight on while not eating any bread, potatoes, rice, dairy, or processed foods. Just an unlimited amount of meats, eggs, non-starchy vegetables, and fruits. Supposedly high-protein diets, such as Paleodiet, speed up the metabolism. But I've actually lost my skinny-fatguy paunch, and for once have some definition around my abs. Energy is high, and running feels good, so I guess I'll stick with it.
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| Brooks Axiom Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - ran the dog around the block noon - ran from work and did the Landfill Loop via Planet Walk. I got into a nice rhythm and averaged 6:34/mile for the run.
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| Nike Air Pegasus Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM - ran to coffee and back (1.5 miles)
noon - did the Planet Walk from work, then ran back to work, ran to the bank (5.5 miles). Nice and easy pace, about 7:30/mile.
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| Brooks Adrenaline 7 Miles: 6.00 | Brooks Axiom Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - ran the dog around the block noon - did a slow tempo on the First Dam Run 10K course. Tried to dial it back a little from last week. Splits were 6:10, 6:06, 5:52, 5:48, 5:45, 5:43.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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AM - ran the dog around the block noon - ran the canal trail out to the end of Hugie Hydro Park and back. 7:27/mile average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 3.00 | 15.50 |
| Blizzard here in Logan today. I woke up to 6 inches of snow on the ground, and more on the way. I decided to call off the 8AM run in hopes the roads would be plowed and in good shape by afternoon. No such luck, so at 1PM I ran to the gym (0.8 miles), and did 4 miles on the treadmill at about 7:10 pace, then 30 minutes on the elliptical (just to break things up), then 7 more miles on the treadmill at about 7:00 pace. When I ran home from the gym, and it was blizzarding again, this time harder than before. I guess winter has begun!
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| Nike Air Pegasus Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM - ran the dog around the block
PM - got caught up in a phone conference, so couldn't get out until 3:30PM. It was cold, and roads were icy in spots, but still good enough for a slow tempo. I just relaxed and didn't worry about pace, as I had to dodge cars (no shoulder with all the snow) and ice spots. Plus, the air was stinky. I did a Millville out-and-back, with 6 miles of tempo. Tempo miles were 6:21, 6:10, 6:08, 6:00, 6:07, 6:04. |
| Brooks Axiom Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Ran the dog around the block, then ran to the chiropractor via the Logan Loop. Averaged about 7:15/mile on the snowy roads.
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| Nike Air Pegasus Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - ran the dog around the block, then ran to breakfast (2 miles total)
noon - ran home, then did the Landfill Loop; ran back to work (7 miles total). Also did 6x100m strides. Very very cold today, my beard was completely frozen dispite the sun being out. Averaged 6:40/mile overall.
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| Brooks Adrenaline 7 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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AM - ran the dog around the block. Bitter cold out.
noon - still bitter cold out, but at least it's sunny. I ran my First Dam Run progressive tempo. I think I went faster today than usual because it was so cold and I wanted to be done and back indoors. Splits were 5:59, 6:03, 5:36, 5:39, 5:28, 5:23. I lost a fair bit of time on mile 2 and 4 due to Island Rd being a sheet of ice. Hit a few other ice spots that forced me to slow down, but for the most part it was good. Finished up by doing 6x30s hill charges up the Boulevard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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hmmm...almost forgot to blog my run. Inconceivable!! AM - ran the dog around the block noon - snowing like crazy, so I ran from work to the gym, and then did 6.5 miles on the treadmill at about 7:00-pace. Then ran home, and back to work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 2.50 | 16.00 |
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More snow today. I opted out, and ran to the gym, then did 6 miles on the treadmill, 25 minutes on the elliptical, and 6 more miles on the treadmill, then ran home. I'll call that a "long run".
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| Nike Air Pegasus Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 4.00 | 11.00 |
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More snow today. AM - ran the dog around the block. PM - ran from work to the gym, the long way through River Heights. Then did a fartlek session on the elliptical - 4 minutes hard, 2 minutes easy, repeat 4 times. Cooled down by running 3.5 miles on the treadmill, then running home and back to work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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The weather and roads were little better today, so I ran from work to the end of Millville and back. My garmin ran out of batteries early on, but I g-mapped it out to be 9.5 miles. Roads were good in many spots, but very slushy in others, so traction was not great. I should have done part of it on the treadmill, but on the other hand it was nice to get outside.
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| Nike Air Pegasus Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM - ran the dog around the block noon - ran the Planet Walk and back. I kept it short today, partially because of time constraints, partially because I think my body needs an easy week to change things up, and partially because my left knee is feeling a little bit creaky and tight. Based on past experiences, it feels like the very early stages of patellofemoral pain syndrome (runners' knee), which I've had a couple different times in either knee. Usually this occurs from poor kneecap tracking due to hamstring tightness and/or quad weakness. In the past, I've staved it off by deep self-massage on the lower quad, leg extensions and other quad-strengthening exercises, and stretching the quads and hamstrings really well. Right now there is no pain at all while running, but I can just feel some pressure and weakness, so I'll be keeping an eye on it. There is no sense in forcing mileage for the sake of mileage, especially with these poor road conditions and with races of any consequence being so far away.
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| Brooks Adrenaline 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 | 3.50 |
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Still not feeling excited about running, and I didn't push the issue. I jogged the dog around the block in the morning, and then went up to Green Canyon in the early afternoon for a short XC ski session. There was absolutely no wind in the canyon, and big fat snowflakes were falling leisurely. It was quite pretty. Snow coverage was really good, but it was relatively warm, so snow was sticking to my skis on the way up, but going down was great. Merry Christmas!
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| Brooks Adrenaline 7 Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Skipped out on running again, and spent the morning skiing at Beaver Mountain. My tele turns weren't the sharpest, but all in all I had a good ski day. 18" of new powder, and combined with a day off work...rare! After I was sufficiently tired, I went home and dug out the driveway. Is that cross training as well?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 3.00 | 8.50 |
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Roads were still completely trashed with snow, so I jogged to the gym. I did 4 miles on the treadmill and then 30 minutes on the elliptical. Quads and glutes were sore from telemarking yesterday.
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| Nike Air Pegasus Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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I actually got to run outdoors today. It was a bit warmer, above freezing, and the roads were slushy and sloppy. But definitely clear enough to run. The only annoyance was dodging cars and getting splashed with slush. I ran the North Logan Loop from work, and kept the pace moderate, anywhere from 6:30 to 7:30/mile. Average pace was a little about 7:00/mile.
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| Brooks Axiom Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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AM - ran the dog around the block PM - very nice day today, in the low 40's with sunshine. The roads were in great shape. How rare! Unfortunately, I wanted to today to be a cross training day, as my knee is still not feeling quite right. No pain while running, but is very tight if I go down to a full squat. So I guess I consider this "preventative". I ran from work through River Heights to the gym, then did 30 minutes on the elliptical, with a 4x4-minute fartlek session (2 minutes recovery). Then I did some single-leg extensions, adductors, abductors, and a few chin-ups. Ran home, and then back to work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Still babying the left knee. Also the top of my hamstring/low butt hurts now on my left leg. It only hurts if I bend over or push my knee to my chest; no pain while running. But that is inevitable. I think I'm falling apart and I'm not made to run anymore. Too much tendon damage, and I think I'm washed up. Oh well. It's been a nice ride. I ran the the dog around the block and then ran to coffee. Ran home for lunch. I should note that none of the things I complained about above hurt while running, but they are not getting better either. I think I may get myself to Painters, and then take a break for a while after that. But who knows. I'll be trying a new medication in January (sulphasalazine), so maybe that will shore up my peripheral joints.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1272.75 | 89.30 | 51.40 | 3.10 | 416.00 | 1832.55 |
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| Brooks Axiom Miles: 126.25 | Nike Air Pegasus Miles: 189.25 | Brooks Cascadia Miles: 26.50 | Brooks Adrenaline 7 Miles: 43.50 | Nike Elite Miles: 30.00 |
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