"A Hefty Hunk Of Steamin Junk"

Provo Riverwoods 10 Miler

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 3.25 Month: 79.96 Year: 197.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 155.88
Nimbus 25 Blue New Lifetime Miles: 50.55
Nimbus 26 Dark Blue Lifetime Miles: 34.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1282.52165.80168.714.500.001621.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.005.500.000.006.00

Happy New Year. What a beautiful day for a run. I fell like I am getting back to where I was before A got sick and had my mustle strains and all that stuff. Total time today was 49:33; I felt a little sluggish towards the end which tells me the flu bug I had last week is still lingering. All in all I felt like that I am on the right track, I also did 30 minutes of upper body training on the Boflex.

Comments
From Sasha Pachev on Mon, Jan 01, 2007 at 11:44:39

Good job getting out. Start the year on the right note!

From Curtis on Mon, Jan 01, 2007 at 13:32:54

Happy New Year Bro. Hope you had a good one. Hope you have a great running year in 2007. Your awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.004.000.000.006.00

Ran my 3 mile split in 24:30 and realized that this was suppose to be a recovery run, and decided to back off on the inward half. My inward 3 mile split was 27:13 for a total of 51:43, it was another beautiful mourningfor a run. I like it when it is in the 20's makes it comfortable, but I will be glad for spring to get here in a few months.

Comments
From Curtis on Tue, Jan 02, 2007 at 19:56:11

Way to go Bro. You are a speedy Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

Total time today was 51:01. I did a warm up of about mile and then just tried to keep a steady pace throughout the run. I also ran faster for about .5 mile total time on that split was 3:45, I did some strength training on my legs yesterday and I was kind of feeling today. Tomorrow I plan on running up Harry Davis hill in Salem, it is like a 7% to 8% grade and it lasts for about a mile, its brutal. Hopefully my legs will be able to cooperate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

Thursday's are Harry Davis hill days, as of the New Year anyway. Started out with the first mile split at 8:16, at the end of mile two I had droped to a 8:37 for that split which is at the base of said hill. Now, this is where the fun starts the hill is at a 8% grade and by the time you get to the top it is like a 10% grade. From the base to the top its about a mile which takes me to my third mile split which was 10:09, as you can see it is one steep mother. Once at the top I take a 1 minute walk break and start my way back down. My 4th mile split was at 7:53 as it was all down hill, mile 5 was done in 8:20 which is pretty flat and I was trying to get my legs to recover they were a little tired. Once I hit my last mile I felt a burst of energy and that split was done in 8:15, total time was 51:56

I am still trying to get over my cough and a few of my nagging injury's, but they felt pretty good today.

Comments
From Curtis on Thu, Jan 04, 2007 at 19:07:15

You are a freak. But a fast freak. Good job Bro. Oh My shoes came today, they are the Kayano 13's. sweet.

From Clay Simmons on Thu, Jan 04, 2007 at 21:45:47

That is one tough hill, and you should know you have ran it enough time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

The roads were really snow packed and icy this mourning. May first mile split was 8:43, I was just trying to get the feel for the road and how slick it was. My second mile was 9:08 and the third mile was 9:18, which included a small hill which was very slick so I had to slow down. The forth mile split was 8:58 and the 5th mile was 8:45, I have noticed that the last few times I have ran that I seem to have a burst of energy towards my last mile and the same thing happened today. I was able to find a good stretch of road that wasn't to slick and my 6th mile split was 8:00 even. I am hoping for the roads to be a little better tomorrow, but who knows it is that time of year for snowy slick roads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

I ran a little later today so I could run when it was some what warm. Started off with my first mile split at 8:10, then the next split was 8:24 as I was in a bad stretch of road and it was snow pack and slick. 8:53 for my 3 mile split and then I started to speed back up, with my 4th mile split in 8:15. The 5th mile in 8:11 and the final mile in 7:31 for a total of 49:28.

I felt good after my hamstring was loose enough to get going but then I had to slow down for the condition of the roads.

I hope they are more clear on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.006.000.000.006.00

My first mile split was 8:15 followed by an 8:25, 8:37, 8:16, 8:19, and then I finished up with an 8:12, total time was 50:10. The roads were still bad in some spots but I was able to find some good patches so It made it easier to keep my speed up where it was respectable. I think I might stay with the 6 miles a day for the rest of this week and then I might kick it up to seven the following week. I will have to see how I do this week and also if the weather will cooperate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.004.000.000.006.00

My first mile split was 7:57 and then it was pretty much down hill from there. The 2nd mile split was 8:32, mile 3 was 8:42, mile 4 in 8:28, and then 8:41 for mile 5, and then mile 6 in 8:42 for a total of 51:06. My legs felt real heavy today and I just could not get going. I know it was suppose to be a recovery run and boy was it.

I also did 20 miuntes of lower body strength training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.006.000.000.006.00

Today was a speed day. First mile split in 8:11 followed by,8:12, 8:17, 8:10,8:22 which includes a small hill which accounts for the slower time, its about 6% grade not very long though. Then I finished up with a 7:49 final split, total time was 49:12. My legs felt okay but I felt winded which I think is normal for doing speed work. I am still having problems with my right calf and hamstring, I can't seem to get it back 100%, it's more like 70%. It seems to bother me more when I walk than when I run. The only time I notice it when I run is when I try to lengthen out my stride then I feel it. Any suggestions out there would be greatly appreciated.

It is suppose to get cold in the next few days so I might be confined to my eliptical glider indoors. If it gets down into the single digits I find it hard to go out in that when it is that cold maybe if I had better gear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

I just did a recovery run today. Started out with a warm up mile of 8:25, Then I ran into some major wind right in my face and it slowed me down to 8:56 2nd mile split. My third mile split was a little better 8:08, and then recovered with a 8:26 4th mile split. My 5th mile split was in 8:19 and my final mile was done in 8:04. My average pace was, 8:24 total time was 50:21. My calf and hamstring felt alot better today I have been doing some strength training on my legs a little more. I am doing 2 to 3 days of lower body wieght training which I do on my easier days of running, so we will see how it helps. So far so good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.220.000.006.22

I ran in the afternoon today because we had 5 inches of snow and the roads had not been plowed. My first mile split was 8:02 with a second mile split of 8:28, Then I hit the base of Harry Davis hill, which I have mentioned before is like a 8% grade for about a mile and about a tenth, it's brutal. It usually takes me over 10 minutes to complete it to the top but today I did it in 9:50 took a 2 minute break at the top and then headed back down. My 4th mile split was 8:18, followed by a 8:03 5th mile split. My final mile to make up the 6 miles was 8:00 with the final .22 miles in 1:33 for a total of 6.22 miles, total time was 52:17. It was still really cold even though I ran in the afternoon and I here it is only suppose to get worse, so I might be doing my eliptical glider if it gets to bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.004.000.000.006.00

I ran in the afternoon again today to combat the cold weather and it was a beautiful day clear blue skies and brisk. My first mile split was 8:20 the roads where really snowpacked and slick. Mile 2 was alittle faster 8:17 then I hit a little up hill strectch and mile 3 was 8:31. I did a 1 mile tempo run of 7:57, and then did a 1 mile recovery run at 8:21, my last mile split was 8:16 total time was 49:46. I tryed to take it easy today after running up Harry Davis hill but I was really surprised to see my final time it was quicker than I expected, expecially with the slick roads.

I also did 45 minutes of upper and lower body strength training I have really been trying to work hard on getting stronger expecially with my legs and my upper core, I hope it starts paying off here in the near future.

Comments
From Sasha Pachev on Mon, Jan 15, 2007 at 10:49:48

Good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

It was cold. 9 degrees is bitter cold so I  threw on another layer and gave it a try and to my surprise it was quite comfortable. Tomorrow I will start running in the mourning so it might be a little different. My first mile split I took it pretty easy (8:21)  my second mile split was (8:22).  The 3rd mile split I did a tempo run (8:05) and then the 4th mile split was a little recovery run at (8:18). The 5th mile split was at a pace that felt comfortable (8:22) and then my last mile to round out the 6 miles was (8:10) total time was 49:53.

All in all I felt okay. The cold didn't seem to hold me back other tahn the extra layer felt a little heavy and so I felt more winded at times but that could of been the cold. I will do my standard 35 minute upper body weight training to round out the day and finish my workout

We will see how it goes tomorrow in the real bitter cold hopefully it will start to warm up this next week.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

I did an afternoon run today to combat the mourning cold. My first mile split was 8:04 followed by a recovery run of 8:31 The extra layers felt like they where slowing me down at least it seemed I was working harder than I usually have to. My third mile split was slow with a little hill in it (8:49) that was followed by a (8:31) forth mile. I hit my fifth mile and I seemed to lose my legs for that mile (8:53)but then my final mile split was alittle better at (8:16). I just didn't feel real strong today, I skipped out on breakfast and then I had a late lunch and it was not a good combination, Cheeseburger and fries, and boy did I feel it running. Total Time was 51:07, I hope tomorrow I feel a bit better than I did today I think I should try to eat better but those darn cheeseburgers just call my name and I can't resist.

I also did 30 minutes of lower body weight training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.003.000.000.006.00

I ran in the afternoon today and it was a 20 degrees and it felt great. I plan on running in the mourning tomorrow so I will see how that goes, I know it won't be 20 degrees. My legs were really tired today from the strength training on tuesday but after the first mile and a half they started to warm up. My first mile split was a little faster than I wanted to start out (8:10), then I did slow down a bit for a 2nd mile split of (8:27). Then I was a little faster for the 3rd mile split ( 8:09)  and I felt pretty good for that stretch of the run,  my legs felt like they where coming back. I did a recovery Run on the 4th mile split (8:25) which has a little hill in it and I tryed to keep the same pace up that hill which can be a challange for me. My 5th mile split was about the same( 8:23) and then I decided to pick it up for the last mile to round out the 6 miles ( 8:01).  Total time for the day was 49:41, finished the day with 45 minutes of upper body strength training. I sure wish it would warm up the warm weather makes for funner runs, tomorrow should be a cold one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

This was the first mourning run in about a week. I have been running in the afternoon to run when it is warmer, it was 0 degrees. Tryed the layering system and it worked out pretty well, I had three layers on my core area and then my thermopolis tights along with some insulated sweats for my legs and I really didn't need them. Tomorrow I will shed those because I felt like I got to hot for my legs, I also had a beanie on and another one for my face and nose area. Its was really quite comfortable for the most part, my eye lashes froze together which was kind of wierd but other than that it was alright.

My firts mile split was 8:19 and then I was pretty slow from there on I think the extra layer on my legs really slowed me down, but it was a recovery run today so I just tryed to keep an even pace. My 2nd mile split was 8:32, followed by 8:59 with a little hill and then my 4th mile split was 8:50. My legs felt really heavy at this point and my 5th mile split was 8:52 and then to round out the 6th mile I sped up just a hair to 8:39 for a total of 52:16. I don't know if the extra layers on my legs accounted for the slower time or if I just was wore down from the cold, I just don't know. Hopefully tomorrow I will have a better time but I will be doing some hill work so probably not here I come Harry Davis Hill. I also did my strength training on my legs for about 20 minutes and core area.

Comments
From Curtis on Thu, Jan 18, 2007 at 20:18:24

You amaze me when you run in the morning

when it is soooo cold. You are a true animal. I think I would wimp out. Keep up the great work Bro.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.220.000.006.22

Harry Davis Hill kicked my butt this cool brisk mourning. I was up at 5:30am got dressed and headed out, took Sasha's advice and used two pairs of tights for my legs and it kept me pretty toasty. My first mile was a little warm up of 8:25 and mile two was the start up HDH so I was alittle slower on this 8:56. Then I hit the main part of the hill and my time and legs where pretty much waisted mile 3 10:12, my 4th mile split was alittle better at 8:27 which was all down hill but slick. Mile 5 I did speed run of 7:59 and then a recovery run for my 6 mile 8:23, I ended up going a little extra this mourning about a quarter mile more I did .22 miles in 1:49. Total Miles 6.22 with a total time of 54:15, I don't know if the extra stength training on my lower body has wacked my legs out or if it is the extra layers I am carrying around, I quess it could be a combination of both, that and the cold. I also did 35 minutes of upper body strength training on the bowflex. I might go a little further tomorrow, maybe 7 miles as I am thinking of lengthening my mileage next week to 7 miles a day so maybe a little teaser run tomorrow.

Comments
From Sasha Pachev on Fri, Jan 19, 2007 at 13:12:46

Extra layers makes a big difference.

From Clay Simmons on Fri, Jan 19, 2007 at 13:33:15

Boy did it ever. It does seem like I have to work a little harder with the extra layers, but its not to bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.001.000.000.007.25

Today I felt like I needed to take it a little easy. I wanted to start with going an extra mile to prepare for next week, I want to up my mileage to 7 miles a day so I tryed it today to see how it felt. My first mile split was 8:50 just trying to get warmed up 2nd mile was about the same 8:51 mile 3 has a little hill in it but I still was alittle faster at 8:48. Then speed up to 8:20 for mile 4, 5th mile split was 8:27, followed by an 8:25 6th mile split. I decided to see how much I had left in the tank so I picked up on the last mile for a speed run and did a 7:58 7th mile. Some of mile splits where a little slower than usual but I decided to just take it easy today for the most part, I think the extra layers make it harder and work you harder because of the extra wieght.  Total time was 59:42, after I hit the timer on my watch I ran another .25 mile cool down which is not reflected in the total time, so total distance was 7.25 miles. I also did 35 minutes of leg training with the bowflex and some core training for my ab's. I am tired today it has been a good week of training , both running and strength training.

 

See ya next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.002.000.000.007.25

Another week and it looks like it will be a cold one, again. I am  increasing my milage this week to seven miles a day. My First mile split with a warm up was 8:26, I couldn't seem to get my legs going this mourning and mile 2 plit was slower at 8:48. Mile 3 has alittle hill in it but I was proud of this split as it was faster with the up hill in it 8:22 then I picked it up to a tempo run with a 4th mile split of  7:56. I tryed to recovery on the 5th mile split with a 8:42 and then followed that up with a dismal 8:55. Picked it up for my last mile split for rounding out the seven at 8:16, some days I feel like I am all over the map with my splits I think that is something that I need to work on so I can be more consistant. Total time was 59:33 with a quarter mile cool down which is not reflected in the total time,  I would like to get that down to around 53:00 to 54:00 I feel that would be respectable, I also did 30 minutes of upper body wieght training on the bowflex.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.004.000.000.007.00

I did a tempo run today. I wanted to see if I could improve on my time and see if my legs would hold up. My legs felt really good but my lungs did not and I think alot has to do with the air quality in Utah county. My first mile split was (8:05) followed by (8:18)(8:13)(8:05). My 5th mile split I did a recovery mile(8:19)followed by (8:17), Picked it up for my final mile,(8:06) to round out the seven. Total time was 57:29, my average pace pr mile was alittle better at (8:12). My goal is to get it around 53:00 for the 7 miles so I am not far off. I also did 30 minutes of lower body weight training which included my core area.

Comments
From Curtis on Tue, Jan 23, 2007 at 20:22:25

Hey? How did you get the great looking picture on your Blog? It looks awesome. Your splits are ever looking more awesome. Way to go Bro.

From Clay Simmons on Tue, Jan 23, 2007 at 23:46:45

I Just down loaded it from the pictures of the St George Marathon from thier website, just use your blog options and you will find it. Good work so far this week, your doing great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.006.000.000.007.25

Ran in the afternoon today as I was up most of the night with one of my daughters, needless to say I got no sleep. Decided to just take it easy today but as the run went on I felt like I had all this energy so I tryed to keep the same pace and I was surprised at some of my splits. 1st mile split to warm up was 8:12, then I slowed just a bit to my 2nd mile split of 8:25 but that was when I got my burst of energy 3rd mile split was 8:15 with a good size hill in it. Then I really picked it up for 4th mile split which was 7:59, that also had a little hill it. My 5th mile was even better at 7:52 and I followed that up with a 8:07 I felt like I had to ease off a little bit. My final split was 7:55 I really like it when I have extra strength towards the end it really feels good , my final time was 56:57. I was surprised by my energy level considering I haven't had much sleep so I was pleasently surprised with my splits and I hope the improvement continues. I also did 30 minutes of upper body wieght training, tomorrow is Harry Davis Hill day I will really need a good nights rest tonight to tackle that monster, 5:00am will come mighty fast. I did a quarter mile cool down which is not reflected in my total time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Today was one of the worst days running I have had in a while. I had such a great run yesterday that I was just amazed at how bad I was today, I think my legs didn't have enough time to recover because I ran in the afternoon yesterday and then this mourning. That is only 12 hours to recovery as apposed to 24 hours. Harry Davis Hill killed me today, I had mile splits of 8:45,9:17, 10:45 which  is all straight uphill for about 1.35 miles  with an 8 to 10 % grade. Mile 4 was 9:16, followed by a downhill of 8:33 , mile 6 was 8:49 and then I was pretty much done leg wise,  my final mile in 9:15. Total Time was 1:04:45, even though my splits where horrible it was a good workout with all the hill work I can't go wrong with that.

 

I hope I will recover enough to have a better run tomorrow time wise,  although I won't be pushing it to hard tomorrow. I usually do 25 minutes of lower body weight training but I figure my legs had a good enough workout this mourning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided to give my lungs a break from the horrible smog outside, so this mourning I did 47 minutes on the Nordic Track Eliptical glider and then strength trained my legs for another 20 minutes. I will be hitting the road again tomorrow and I might  even treat myself to a 10 or 11 miler depending on how I feel and the amount of time I have, hello 5:00am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

This was by far the worst run I have ever had since I started running 2 years ago. I don't know if it was the un-healthy air or me, all I know is I had nothing in the tank. My splits where the worst, total time was 1:04:32 for the seven and a quarter miles, In fact there so bad I just want to forget the whole day. Well okay, I'll let you know this much I only had 3 of the miles where I broke a 9:00 mile the other four were over the 9 minute mark and I have been averaging around a 8:15 mile and I think today it was around a 9:05 mile, I know that is not that bad but it felt like I haven't been running at all, I had no energy and now strength. I'm glad it is Saturday so I get a nice recovery day tomorrow, hopefully Monday will bring better things , like some clean air or stronger legs, who knows.

Comments
From Curtis on Sat, Jan 27, 2007 at 15:42:49

You know little Bro. your bound to have a bad day once in a while. Don't let it get you to down, the fact that your out running at all is awesome. Remember your in a pretty elite group of people. I think you are doing an awesome job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.007.000.000.007.00

What a beautiful mourning for a run. I was kind of nervous about my run today because I had such a lousy run on Saturday, but I pulled myself out of bed and laced up my shoes and away I went into the foggy air,   and as bad as my day was on Saturday it was that good today, I had my strength back and some of my speed.  My splits went as follows, 7:59,8:04,8:07, 8:10,8:03,8:11, and 7:31. Total time was 56:09. I don't know what happened on Saturday, I quess I just was wore out from all the strength training on my lower body during the week.

It sure felt good. This mouring reminded me why I am doing this and what my goals are and how I am slowly working towards those goals and how I will have set backs and I shouldn't be so hard on myself.

I finished up with 35 minutes of upper body weight training, see ya tomorrow.

Comments
From Curtis on Mon, Jan 29, 2007 at 20:19:30

Great job Bro. You can compare running to everyday life. Your going to have good days and bad days, but remember the good days will always outnumber the bad ones, so hang in there. Your awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.250.000.000.000.007.25

I did a recovery run today 7.25 miles. My average pace was 8:48, I really tryed to take it easy today I had a real good speed workout yesterday and I could feel it as far my legs where concerned. My splits went as follows; 8:47,8:45,8:56,8:35,8:52,8:45,8:54. I taked on about a minute per mile more than I would usually take just to try and teach myself that I don't have to go fast on every run, so it was good to just take it easy and have an easy even pace throughout the run. I did some strength training on my legs when I finished the run, not real heavy just light and easy. Depending on how I feel I might do Harry Davis Hill tomorrow if not I have a pretty flat course that I will do instead of the massive hill that kills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

My legs felt a little better today but I still tryed to just keep an even pace and I wanted to finish with a little faster time than yesterday. My splits where as follows,8:35,8:47,8:45,8:34,8:48,8:48,8:25

the roads were slick from it snowing and so there were spots that I had to go slow. Total time 1:00:45 which was a couple of minutes faster than yesterday, Tomorrow if the roads are better I will be doing Harry Davis Hill, if not then I will keep to my regular route. No weights today I am taking a day off from that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.080.000.007.08

Today was Harry Davis Hill day. I always love this one because it kicks my butt every week. My legs seem like they are strong enough but my lungs have a hard time keeping up with the steep grade which is around 8% to 10%, just brutal. I usually run it around a 10:00 mile and that is usually fast or a good day for me when I can keep it at that pace. I did a warm up mile of 8:22, followed by, 8:29 at the start of mile 3 is at the base of HDH, my split there was 10:04, and then followed by an 8:37. I did 2 miles at Marathon Goal Pace, 7:37, and then 7:26,  my 7th mile split was a cool down at 8:22 for a total of 59:06. All in all I felt really well I just wish I could get my lungs to keep up with the faster pace but I am just not there yet I try to do speed work once a week and then hill work as well once a week I don't know if I can handle any more speed work and then recover in time for the next days run. I don't know what the general rule is so if anyone reads this I would like to have your in-put.

 

I also did 35 minutes of lower body weight training with the bowflex and some core training with that. Tomorrow will be a recovery run and I think I will need it, I had a good workout today.

 

 

Comments
From ArmyRunner on Thu, Feb 01, 2007 at 10:42:15

Good work out today. As far as recovering from harder days/speedwork it really depends on the individual. However, during my high mileage training routine I was able to run hard workouts (tempo/speedwork) twice a week and one long run (17-20 miles) a week and have sufficient recovery time. I would run first hard day on Tuesday, then second hard day on Friday followed by a long run on Saturday. Occasionally I would run hard daya on Tuesday and Thursday. The key is making sure the recovery days between the hard workouts is true recovery. With that in mind you should be able to handle two workouts during the week and a long run on the weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.001.000.000.007.25

Recovery day today. My goal was to keep it around an 8:30 pace per mile throughout the whole run. I ended up with an 8:17 average pace and it felt really comfortable, my route had a couple of small hills but nothing of real difficulty. My splits went as follows; 8:22,8:26,8:33,8:20,8:06 I don't know what happened on that one, and then 8:19, and finished up with an 8 :17 total time was 58:29. I was surprised at how comfortable the pace felt especially after yesterday's hard workout, I also did some strength training yesterday on my legs, so I was really surprised at the amount of strength that I had left in my legs.

 

Finished with 40 minutes of upper body weight training on my bowflex, I am going to try a longer run tomorrow maybe 10 miles. I want to see how well my legs hold up and I would like to try a double digit run for a change which I haven't done since the St. George Marathon, so we will see how I am feeling after tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.002.000.000.008.05

What a beautiful bright moon this early brisk mourning the smog is gone for a few days, yahoo, it was just cool to see that moon. I wanted to do a 10 miler today but my legs where not there, so I decided that the next few weeks I would add an extra mile each week to my saturday run so I can extend it each week and make it a longer run. I plan on keeping my weekly mileage at 7 miles per day for the next little bit while I am increasing my long run each week on saturday. My splits went as follows; 8:25,8:15,8:32,8:21,8:11,8:32,8:44 my legs were getting tired at this point, last mile, 8:38 total time was 1:07:43 . My average pace was 8:29 which is about  one minute off what my marathon goal pace is.  I forgot my Gu so that might be why I lost my legs towards the end or maybe I was just tired from the week, but I felt like I had a good workout this week and I accomplished alot.

No weights today. See ya Monday, go Colts.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.005.000.000.007.25

What a beautiful mourning for a run. The moon was out in full and it shone bright like a noon day sun, alot warmer today to0,  which is always a plus. I tried to do some speed work this mourning, I didn't quite meet my goal but I have another day this week I can get to where I want to be. I usually like a couple of miles at my projected marathon goal pace I hit one of those and the other one wasn't far off, I feel a little under the weather today so maybe that had something to do with it. My splits went as follows; 8:12, 8:16, 8:24, 8:03,7:45, 8:23, 7:29 with an average pace of 8:05, total time was 56:37 so not real great but not real bad either. I feel like I am getting a sore throat so I might be coming down with something or I might be a little tired from all the training, who knows.

 

I also did 35 minutes of upper body weight training on my bowflex,,I have a recovery run for tomorrow scheduled so we will see how that goes. Happy running to all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.001.000.000.007.25

Last night I got hit with a major head cold and a touch of the flu, I am not feeling good, so no running today. I will see how I feel in the mourning tomorrow and go from there, my whole body has no strength and I feel like someone has been beating with a bat. I hate kidding sick, hopefully I will feel like running in the mourning.

 

I decided when I got home today from work that I needed to go out and  complete my run even though I felt like crap, I just remembered my brother last year going through radiationfor cancer and I thought a little head cold is no reason to not follow through with my workout. Today was a recovery run and splits went as follows: 9:08, 8:20, 8:17, 8:11, 8:24, 8:19, 8:18, total time was 59:03 with an average pace of 8:28. My legs felt like marshmellows when I got done but my spirits were up for following through, I will probably pay for it tomorrow though.

I also did 30 minutes of weight training on my lower body and some core training as well. I do feel better cold wise but I feel pretty run down, I hope I can recover fast enough for tomorrow mournings run.

Comments
From Curtis on Tue, Feb 06, 2007 at 20:39:13

Hey Bro. sorry to here that your sick again. Are you taking your vitamins? I hope you get better fast. Hang in there. I will pray for your strength to return. Get some good rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I did another recovery run today. Head cold is still pretty brutal, it has really zapped my energy in every aspect. My goal was to keep my pace at about a minute off my marathon goal pace, but I struggled.

My splits went as follows; 8:33, 8:41, 8:58, 8:34, 8:28, 8:46, 8:26 I then did a cool down of about a quarter mile total time was  1:00:33 for an average pace of 8:39.  I am really tired and worn out, pretty weak.  I wanted to do one more speed workout this week but I don't know if I have it in me, I might just have to take it easy the rest of the week or until I feel like I am getting better and getting my strength back. I will see what tomorrow brings hopefully I can get some rest tonight and get to feeling better. I think the run I did late in the afternoon yeasteday helped zapped my legs I don't think I had enough recovery time for this run this mourning's run.

I also did 25 minutes of very light upper body weight training.

Comments
From Curtis on Wed, Feb 07, 2007 at 19:43:11

Good job on getting out today Bro. Don't over do it. Get better first. Hang in there. Your awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.001.000.000.007.00

I must be really sick because my legs where gone from the first step forward this mourning, my whole body is just gone. I don't know if I should take tomorrow off or not. No strength training today, Harry Davis Hill kicked my butt hard today, I felt like I was in quicksand the whole way up , the wind was in my face it was amazing that I was able to finish at all. For the first time I almost walked home it was the worst run I have had in a while.

My splits went as follows, 8:35, 8:57, 10:52, 9:46, 8:15 this split was all down hill and the wind was at my back, 8:59, 9:29 for a total time of 1:04:57 average pace was a dismal 9:16. I know I am sick and I can't read to much into this run but the competitive side makes me want to throw-up, I will see how I am feeling tomorrow before I decide if I am going to run or not. I don't know if running like this, when I am sick, if it is doing more harm than good, see ya tomorrow.

Comments
From Sasha Pachev on Tue, Feb 13, 2007 at 15:28:55

I would say this type of run is the most important run in your training. If you can run when the odds are against you, you have what it takes to get the needed training in to reach your potential.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.007.290.000.009.29

I ran later today, at about mile 2.5 I ran into my brother Curtis so I hooked up with him and we ran a few miles together. It was pretty fun running with him for awhile we haven't done that in long while.I felt good through much of the run today, I still don't feel 100% but I hope I am on the way back to being healthy. My splits went as follows; 7:53, 7:53, 8:05, 9:31, 8:46, 8:13, 7:49, 8:00, 8:17 total time was 1:16:36 average pace was 8:15, with a quarter mile cool down. Miles 4,5,&6 I ran with my brother with a little hill work in them but they where fun, I also did 20 minutes of lower body weight training and core training.

see ya Monday.

 

kayano 13

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.250.005.000.000.007.25

It was another nice mourning, pretty warm compared to what we have had so far this year. I was trying to do some speed work today but it wasn't that great, I just couldn't get my legs going. My splits went as follows; 8:14, 8:08, 8:30 with a mild hill in it,  then an 8:10, 7:44, 8:17, and then finished up with a 7:53. I usually like to have 3 miles at marathon goal pace which is around 7:30 range, but I just couldn't get my legs going. Total time was 57:03 with an average pace of  8:08, with a quarter mile cool down. I will try again on Wednesday for another speed day to see if I can get my time down a little bit, I don't know I still might be a little sick from last week I still don't feel 100%. Hopefully I will get stronger as the week goes along, I also did 40 minutes of upper body weight training.

 

Asics 2120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.010.000.000.000.007.01

I did a recovery run today, and on my last mile I injured my right calf. It felt like It was cramping up on me, it is very sore. My splits went as follows; 8:29, 8:24, 8:30, 8:17, 8:28, 8:53 with a slight hill, 9:22 this is when my calf cramped up on me and it really slowed me down. Average pace was 8:38 which is about a minute off my Marathon goal pace which is okay, total time 1:00:33. I will have to see how well my calf recovers for tomorrows run, hopefully it will,  it is pretty sore.

I also did a little core training, very light though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No milage today I have a strained calf and I cannot run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.120.000.000.000.005.12

I was only able to go 5.12 miles today,  my calf is still bothering me. Very painful. I went real slow, just a mild jogged. Total time was 47:48 and my splits went as follows; 8:40, 9:11, 9:50, 9:37, 9:19, .12 in 1:07. I also did 20 minutes on the eliptical glider and 35 minutes of lower body strength training and core training.

I will see how my calf feels tomorrow and go from there, this is very disappointing. I hate having these knid of set backs it really brings me down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. My calf is still bad so I did 60 minutes of strength training upper body only and core strength training, I also included some major stretching in that 60 minutes, mainly my calfs and hamsrtings and quads. I will see how my calf is doing in the mourning to see if  I can make it go. This is very dissappointing, I am glad I am not trianing for something or then I would be really depressed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.006.000.000.006.00

I decided to try out my calf to see how it would handle things if I ran, I took it mile by mile with a max of 6 miles. It was sore throughout the run but I was able to complete it and my splits were alright. They went as follows; 8:07, 8:11, 8:02, 8:05, 7:51, 8:01 for a total of 48:24 my average pace was 8:03 which was really surprising. I will take Sunday off as usual and hopefully I will be able to do my regular 7 mile run on Monday with minimal pain and go from there.

I also did 30 minutes of lower body weight training, and I also did some calf stretching to help strengthen the calfs for the future so I can stay away from these nagging injury's.

See ya Monday.

Comments
From Sasha Pachev on Sat, Feb 17, 2007 at 15:54:35

You are starting to get into very good shape. Possibly the reason for the calf injury is the imbalance in growth - e.g one group of muscles gets stronger faster than another, or possibly the heart gets strong, the nervous system gets the signals to push harder, but some muscles are not yet ready, so they get hurt. You just have to be patient, and keep the intensity down for a while even if it feels too easy. That is one reason I try to run at least sometimes with slower training partners at the pace that they find comfortable.

In a couple of weeks it would be a good time for a race to measure your fitness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I did 60 minutes on my eliptical glider which is about 7 miles on the road. I had 12 inches of snow and no way to run this mourning, hopefully the roads will be somewhat plowed tomorrow so I can go out,  but who knows. I also did 30 minutes of upper body weight training and some core training with that, my calf actually feels pretty good today so we will see what tomorrow brings and go from there.

Winter is back folks, so enjoy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.000.000.007.00

Recovery run today; my right calf was feeling so good today until I had 1/2 mile left and then I felt it starting to nott up on me again, not as bad as last week which is a good sign. I will evaluate during the day today and see how it recovers. My splits went as follows; 8:13, 8:23, 8:35, 8:25, 8:29, 8:21, 8:14, for a total time of 58:46 and an average pace of  8:23/mi, which is about a minute of my marathon goal pace. The roads where pretty icy so I had to take it easy in some spots which was okay where it was a recovery run.

I also strength trained on my lower body and did some core training, for about 30 minutes and some extra stretching on my calfs. It was good to be out on the road again, I hope it continues to warm up and run into to spring this next month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.001.010.000.007.01

I am still nursing my right calf so I took it kind of easy again today. I tried not to push it and I just tried to keep an even pace, my splits went as follows; 8:27, 8:23, 8:21, 8:07 this mile was a tempo run, and then 8:24, 8:38, 8:38, total time was 59:06 with an average pace of 8:26. My legs felt a little sluggish the last 2 miles and I just couldn't keep them going, I am trying to stay patient. I hope tomorrow I will have my legs back some what, but we will see what tomorrow beings and go from there.

I also did 30 minutes of upper body weight training, no core training today, I am taking a day off from that, but I will resume tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I had something really wierd happen today. I started out not feeling very good leg wise this mourning and as I got to my turn-a-round to head home my legs gave out on me. I ran/walked the rest of the way home, mostly walked. Has anyone ever had this happen to them before? If anyone reads this let me know. I feel fine other than I am a little tired today . I am not going to list my splits, because its pretty much meaningless. I've never had this happen to me before, really wired.

 

I will see how tomorrow goes.

Comments
From Curtis on Thu, Feb 22, 2007 at 20:05:30

Sorry to here that Bro. Man I don't know, do you thing maybe your pushing to hard each day? Don't let it bother you to bad, somtimes we just have a bad day every now and then. How's is your diet doing, Are you eating enough of the right kinds of foods? Carbs, protiens, drinking enough fluids I don't know. You will bounce back. Hang in there. Your awesome.

From Sasha Pachev on Thu, Feb 22, 2007 at 23:17:47

I've had something like this happen to me, although not quite to this extent. This correlated with a combination of high mileage and high intensity. This suggests you need to make some changes in your training. I would recommend the following:

Keep your mileage, but slow down. You should run 4 days a week at no faster than 9:00 pace. Slower is OK. On those days run with a slower training partner if you can.

For the remaining two days - warm 2 miles, run 2 miles at 7:30 pace or faster if you feel in control, cool down 3 miles. Warm up and cool down should not be faster than 9:00 pace. Eventually try to extend the 2 mile run to 3.

Try the above for four weeks. Then run a race to evaluate your fitness. Rex Lee 10 K would probably be a good one on March 24th.

Note that the pacing is for flat terrain. Adjust it appropriately for the grade if you are running on hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.002.000.000.007.03

On the advice of Sasha I did 5 miles at an easy pace 2 warm up and then 3 as a cool down, and then 2 miles at marathon goal pace. I felt really good today, I felt like I could do 3 miles at the faster pace but decided not to push it. I had a hard time holding back on the slower miles, Sasha wanted me to do a 9:00 pace on those miles but I could not go that slow, I was able to do it on one of the miles but the rest where around 8:45. My splits went as follows; 8:45, 9:04, 7:28, 7:24, 8:45, 8:47, 8:44 total time was 59:00 with an average pace of 8:26. I am still figthing a calf strain and my right butt mustle feels like it has a nott in it like my calf so that hasn't been real fun. I also finished up with 45 minutes of upper and lower body weight training and core training.

I felt good today,  thursday was really bad,  but today It was a good day. I pray for more of these in the future, see ya on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I am still taking it easy, tried to keep the splits around a 9:00 mile on the advise from Sasha. Roads where really slick so it was easier to go slower today than last week, I felt pretty good today my legs seem to be getting thier strength back, but I am still not going to push it. My splits went as follows; 8:53, 8:47, 8:46, 8:37, 8:52, 9:09, 8:53 total time was 1:02:02 with an average pace of 8:51.

I also did 30 minutes of upper body workout on the weights, no leg work today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I slowed down again today. I kept it around a 9:00 mile, I was out about an hour, I forgot to wair my Garman so I have no splits but total time was about the same as yesterday maybe a little less. I hope there is not to much snow after today so I can run in the mourning again.

No strength training today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.001.010.000.007.01

My legs where still alittle tired from yesterday's workout so I only did one mile at marathon pace as opposed to two. I started off faster than I wanted so then I tried to slow down as close to a nine minute mile as I could. It was alot colder today than it was yesterday and Monday so I had a hard time getting loose, my splits went as follows; 8:20, 8:43, 7:16, 8:42, 8:41, 8:48, 8:35 total time was 59:12 with an average pace of 8:27. Two of the miles were to fast, mile one which was a warm up, and mile seven which was a cool down the rest seem to be slower but it is hard to get my legs to go that slow (a nine minute mile). Tomorrow I am going to try harder as it will be a recovery run, so I am really going to try and get my splits around the nine minute mark for all seven.

I also did some upper body weight training and some core training for 40 minutes, tomorrow I hope to do some leg training but I will see how the run goes first.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.001.000.000.007.10

I had to really take it slow today. The roads were slick and I had a head wind, I did alittle better at keeping it slower today, my average pace was 8:53 which is alot slower for a recovery run than what I am use to. My splits went as follows; 9:05, 9:15, 9:11, 8:36 this mile had some pretty good hills in it so I pushed it a bit, next, 8:12 this had some down hill in it, followed by 9:07, 8:42 to finish up the run. All in all I felt okay, starting out my legs where pretty tired but I liked how I had some push in my legs in the middle of the run it brings me hope for the future. Tomorrow I am hoping to do some more speed work, but I will see how my legs are doing, total time was 1:02:13.

I also did some leg weight training and core training for about 35 minutes.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.030.000.007.03

My Garmin toy wasn't working right this mourning and I didn't notice it until I was two miles into my run. I re-set it at about the point that I was to start my two speed miles, I know my first mile was 8:40 but then I noticed that the total time was 16:00, so I knew there was something wrong.  I think my second mile was around 9:00 best that I can tell,  my other splits went as follows; 7:25, 7:31, 9:02, 8:38, 8:50 total time for those five splits was 41:29 with an average pace of  8:18. I felt really good for the most part, I had some wind in face for the last 4 miles so that was a challange but I felt like my legs handled it really well. I will do a recovery run tomorrow, I am thinking about going a little longer to see how I handle the longer run.

I also did 30 minutes of upper body weight training, and some core training,  see ya tomorrow.

Comments
From Curtis on Fri, Mar 02, 2007 at 20:23:58

Good job this week bro. I hope you are feeling better, see ya at the baptisim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Boy it felt like January out there this mourning. I could not get my legs loosened today, but that was okay becuase it was suppose to be a recovery run today anyway.  I am still trying to take it easy, I tried to keep it around the 9:00 mark but It was hard so I just kept it nice and comfortable, my  legs were tired. My splits went as follows; 8:33, which was to fast so on the next one I tried to slow down, 8:51, 8:56, 8:45, 8:41, 8:58, 8:44, total time was 1:01:32  with an average pace of 8:47. I will be doing some speed work on Monday, no strength training today I have a baptism to go to, maybe later tonight if I can find some time.

 

See ya on Monday.

Comments
From Andy on Sat, Mar 03, 2007 at 10:35:26

Is you calf feeling better?

From Clay Simmons on Mon, Mar 05, 2007 at 11:37:52

Yes, it is finally. Thanks for checking in on me

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.040.000.007.04

Speed work today and I felt pretty good for a change, I don't know how I will feel tomorrow but we will see. My splits went as follows; 8:24, 8:36, 7:08, 7:18, 8:44, 8:29, 8:28, total time was, 57:13 with an average pace of 8:10. On the 7:08 mile I felt in control but then the next one I had to slow down just a touch but all the rest I felt like I was in control and not over doing it, I wish I had a heart rate monitor to watch my heart rate to see if I am over doing it. I felt pretty winded after the first hard mile but then on the second one I felt a lttle better I think because I slowed just a hair. I also did 35minutes of upper body weight training and a little core training. Tomorrow I will be doing a recovery run to see how my  legs handled today's workout.

 

See ya tomorrow.

Comments
From Sasha Pachev on Mon, Mar 05, 2007 at 10:16:28

Good work. What do you use to measure the distance?

From Clay Simmons on Mon, Mar 05, 2007 at 11:35:59

I have used my truck and I have a Garmin 205, so I know where my mile markers are and the Garmin is spot on, usually.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Recovery run today, my legs seemed alright but I really tried to take it slow and easy. I did kind of speed up in the middle for 1 mile but it wasn't real fast about an 8:20 pace. I had some hills in this run not real long but some good up and downs, tomorrow I will try and tackle Harry Davis Hill which I haven't done for about two weeks.

My splits went as follows; 8:43, 8:49, 8:56, 8:21, 8:41, 8:53, 8:56 total time was, 1:01:25 with an average pace of 8:46. Those last two miles I really tried to slow it down and take it easy. I also did some strength training on my lower body and my core area, about 30 minutes. For the most part my legs felt like they recovered alright from yesterdays run, they were getting alittle tired towards the end but I think that is to be expected. My goal is to keep my mileage about the same for the next couple of weeks and then maybe bump it up a mile a day to eight and see how I do, I would like to see if I can get my mileage to fifty miles a week by the end of spring, but we will see.

 

See ya tomorrow, I am so looking forward to taking on Harry Davis Hill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.070.002.000.000.007.07

It was Harry Davis Hill day. I took it pretty easy but I was surprised at how well my legs felt going up, they were tight but they felt strong. After reaching the summitt I turned around and ran back down which is good down hill training along with the uphill. My splits went as follows; 8:46, 9:09, 10:19, 9:03, all down hill for this next one, 7:31, 8:27, 8:41 total time was 1:02:18 with an average pace of 8:54. I felt really good throughout the run I had a real good rythum for the most part, I also did the standard weight training on the upper body very light today only one set of each exersize. I plan on doing a recovery run tomorrow to get ready for another speed run on Friday. I am hoping for the snow to clear over here in Salem so I can go to the track and do some serious speed work, maybe next week.

(Asics 45)

See Ya Tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.001.000.000.007.10

Did a recovery run today, for most of the run I took it pretty easy. I tried my new Garmin heart rate monitor which was kind of fun, it said my average heart rate was 142, and  max out at 162. I don't know how accurate it is but it was kind of fun seeing the data as I ran. My splits went as follows; 9:04, 9:02, 8:56, 8:42, 8:58, 7:47, 8:35. After my fifth mile my legs were feeling really sluggish, instead of slowing down I picked up my pace and tried to work on my stride and much to my surprise my legs actully felt stronger and then for my last mile I slowed down and my legs felt strong through the rest of the run. That was really wierd, but fun. My max heart rate when I speed up on that 6th mile hovered around 160 and then when I slowed down it was around 149-150. My max heart rate I think is 183 being 43 years old and using the formula on the Runners World web Site to figure it out. Average pace was 8:44 with a total time of 1:01:09, no strength training today, will resume tomorrow.

Nirvana 3 (14)

See Ya Then.

Comments
From Sasha Pachev on Thu, Mar 08, 2007 at 22:38:14

HR on Garmin 305 is accurate unless it is really cold, maybe in the 20s. Immediate pace is not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.002.010.000.007.03

Standard speed and tempo run today, I decided to try and see if  I could brake the 7:00 mile marker and I was shocked that I was able to do it. Now mind you it wasn't on a track but I know it was with in 2 to 3 seconds of what it said on my gps, my heart rate was maxing out during that split at about 167hr I don't know how accurate it was but I felt like I should have been at my max HR  which is 183 but I didn't even come close. After that I backed back down to my marathon goal pace which was more comfortable, I don't know if I can run fast enough to get my heart rate up to 183 according to the Garmin 305. Tomorrow I will try placing the sencer on my back to see if it reads any differently, for the last few days it has read the same so it is either working right or it not. My splits went as follows; 8:38, 8:37, 6:42, 7:27, 8:44, 8:35, 8:24 my total time was 57:10 with an average pace of  8:10.  I could never even come close in high school to braking the 9:00 mile, and no I can to that  with out much trouble, so I am improving. Not much strength training today as I have a golf match with my buddy's and I don't want to be to wore out. I did 60 push-ups examble; sets of 20, 20, 10, & 10 and then 100 crunches on the rubber ball and then a 100 holding the ball with my legs lying on the ground.

Tomorrow I am going to try and go a little longer but alot slower, maybe 10 miles depending on how I recover from today's run.

See Ya Then.

Kayano 13 (52)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

My legs were wiped out today, it must of been from walking 18 holes of golf yesterday and then my hard workout on top of that. I average a 9:24 pace just a nice jog I took it real easy. My splits went as follows; 9:21, 9:13, 9:40, 9:24, 9:09, 9:25, 9:36 total time was 1:05:53. The average pace is two minutes slower than my marathon goal pace, I just listened to my body today and it said go slow so I did, I didn't like it but I did. My average heart rate was,  125 maxing out at around 150 which involved some hills. 

See you on Monday

 

Wave Nirvana 3 (21)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.100.006.000.000.007.10

I felt really good today so I decided to push it.  My goal was to do 3 miles under eight minutes and with one of those under seven minutes. My splits went as follows; 8:10, 6:57, 8:39 (very steep hill) 7:13, 8:11, 7:17, 7:57.  My total time for the seven miles was a new personal best, 54:29 with an avereage pace of 7:47 which is about ten seconds off my marathon goal pace. My average HR was 1:53 with a max of 166,  I will do a recovery run tomorrow and then I hope to do another tempo workout later in the week with some hill work. I am really happy with today's run my goal is to get my splits so they are all below eight minutes sometime in the future, I am slowly working towards that.

 

See ya tomorrow.

 

K-13

Comments
From Curtis on Mon, Mar 12, 2007 at 20:50:02

Awesome run Bro. way to let it all hang out. Your doing great, have a great run in the morn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

My legs were wiped out today. I had such a great workout yesterday but today I could not get my legs to cooperate, and its not like thier stiff or anything just really fatigued. My average pace was a 9:24 per mile, but I had one that was 10:12, it feels like I have hit the wall but to walk around I wouldn't know it because I feel fine that way, this is just wierd. Can someone explain this to me because it is frustrating. I don't know if I am hydrating enough or what, yesterday was a hard workout and I understand that today was a recovery run but it felt worse than a recovery run, should I be concerned. No strength training today as I was wiped out.

 

See ya tomorrow.

Wave Rider 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.005.100.000.007.10

I took a couple of days off to recharge my running batteries and to gain some perspective. I felt really good this mourning my legs felt good and strong so I decided to go with a speed workout and see what they will do. My splits went as follows; 8:13, 8:13, 7:17, 7:57, 8:42, 8:00, 8:20. My average pace was 8:06 with a total time of 56:47. My last mile felt comfortable and in control, it was a cool down and it felt easy. The middle miles felt in control but I tryed not to push it to hard on these, just enough to get my heart rate up which peaked out at around 163. My legs felt alittle heavy towards the end, but they felt like they had strength in them still, so that is a good sign.

My average Heart Rate was 1:48 and I did some core strength training with 70 push-ups and 200 crunches all down in sets. My goal tomorrow will be to do a longer run of 10 miles or more, but I will have to see how my legs feel and go from there.

 

See ya tomorrow.

wave rider3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.020.002.000.000.0010.02

What a beautiful day for a run, today was a recovery run so I tried to take it easy on Sasha's advise and try and hold it around a nine minute mile. It was perfect this mourning, ran in shorts and it was comfortable. I decided to try a longer run today since I haven't run a double digit run for awhile.  I started out nice and easy just trying to get loosened up. The course I went on today is a fun one, it has lots of little hills and ups and downs in it. The last two miles I worked on mechanics and my stride, I tried to just get everthing working together and I was surprised to see how easy it was. I thought I was tired but the last two splits were the fastest with hardly any effort, I don't do enough of that, working on my form to get maximum use from forming a rythum that seems effortless. My splits went as follows; 8:55, 9:00, 8:47, 8:54, 8:59, 8:44, 8:52, 8:52, 8:10, 8:17. Total time was 1:27:38 with an average pace of 8:46. I also walked 18 holes of golf at hobblecreek golf course today in Springville, and it is pretty hilly, so between that and my run I had a good productive workout.

Heart rate average;142

 

See ya on Monday

Comments
From Sasha Pachev on Mon, Mar 19, 2007 at 10:05:53

Good work. What was your heart rate during the tempo?

From Sasha Pachev on Mon, Mar 19, 2007 at 10:07:58

P.S. I did make a change in your tracking template in case you did not notice.

From Clay Simmons on Mon, Mar 19, 2007 at 15:17:29

It was 157

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.052.000.000.000.007.05

Another beautiful mourning for a run, I am loving this weather. I was planning on increasing my mileage this week but I think I will wait and see how the next few day's go. Standard 2 mile tempo run with 2 miles at marathon pace or close to that, I have this one stretch of road on this course that I alway's seem to get ran off the road by a stupid unattentive motorist. I am going to have to find another less busy road. My splits went as follows; warm up of 8:50, 8:45, then tempo at 7:54 & 7:32 which is some what slower than last week my legs were not feeling real great today. Then I did three cool down miles of  9:06, 9:07, 8:36,  total time was 59:54 with an average pace of 8:33. My Heart Rate maxed out at 152 on mile 4,  with an average of 143 for the run.

I checked my heart rate when I woke up this mourning and it was at 60 beats per minute which seems kind of high for a guy who is in decent shape and is not over weight. My weight is 163 pounds at 6.0" feet tall. I don't know if this should be a concern or not,  It seems it should be around 40 or 50 not 60 beats per minute, should I be concerned... I don't know. I will check it tomorrow to see if there is a difference.

 

Mave Rider 3

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Another beautiful mourning for a run, we are getting spoiled. I had a very nice recovery run today and I even increased my mileage by a mile for a total of eight. This course that I run has some real small hills in it, just small enough to get the blood pumping and the legs moving. About half the miles have hills and the other half is pretty much flat which makes it good for recovery after the smaller hills. My splits went as follows; 8:31(HR146), 8:50(141), 8:55(146), 8:49(145), 8:28(145), 8:46(143), 8:59(139), 8:42(141). Total time was 1:10:10 with an average pace of  8:45, mile 5 I was really happy with,  it had alot of hilly parts in it and I was able to pick the pace up alittle bit so that was cool. Tomorrow I want to do Harry Davis Hill but that will depend on the weather as it is suppose to be bad with possible snow, so I will have to see.

I also did 30miuntes of lower body wieght training with some core training mixed in. I also did 65 push-ups alternating between sets with crunches totalling 200 on the rubber ball.

 

See Ya Tomorrow

Asic GT2120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.010.001.000.000.008.01

I wasn't able to run this mourning, the wind and rain where almost unbearable. So I ran when I got home from work, and it was comfortable. I decided to try and do a tempo run, my goal was to try and keep my average pace around the 8:15 to 8:30 per mile range. My splits went as follows; 7:55(HR141) 8:18(149), 8:12(148), 8:28(149), 8:03(147), 8:19(150), 8:22(151), 8:22(146). My total time was 1:06:07 and my average pace was 8:15 with an average HR of 147, my heart rate monitor said  my max heart rate was 158, which was when I was coming up a small hill on mile 7. All in all my legs felt really good they were alittle sluggish towards the end, but I think that had to do with the extra mile I am doing this week per day.

I might be a little tired tomorrow mourning because of the short turn around from this afternoon to tomorrow mourning, but I will see how my legs hold up in the mourning.

Asic Kayano 13

See ya tomorrow

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.030.000.000.000.004.03

My poor legs where wiped out from last nights run, I did not have enough time for them to recover. So today I just did a nice slow jog trying to keep things easy, like Sasha says it is okay to go slow, well I did go slow today. My splits went as follows; 9:02(153), 8:58(139), 9:17(141), 9:23(139), 9:15(134), 9:17(135), 9:10(136), 9:01(139). My total time was 1:13:30 with an average pace of  9:11, my legs are pretty tired. At least I get a 24 hour recovery unlike yesterday to today, which was under 10 hours for my legs to recover. I also did 80 push-ups and 200 crunches all done in sets. No strength training on my legs as I feel they have been worked enough in the last 12 hours, maybe Saturday I will work them harder.

 

See Ya Tomorrow.

Wave Rider 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.010.000.000.000.008.01

Today I felt alot better than yesterday, my legs seemed to recover some what from yesterday. I tried to keep my average pace about 1 minute off my marathon goal pace, which is 7:35 to 7:40. My splits went as follows; 8:45, 8:48, 8:29, 8:35, 8:27, 8:45, 8:53, 8:27. My average pace was 8:39 for a total time of 1:09:18 my average heart rate was 139. All in all it was a great mourning for a run, a little cooler but beautiful.

Asic 2120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.001.000.000.004.00

I was able to do a longer run today. I did 10 miles last Saturday and then 10 this Saturday and then next week I hope to up it a mile on the weekends. I am going to try and do 8 during the week and then slowly up my Saturday long run each week by a mile. My splits went as follows; 8:20, 8:16, 8:36 had some hill on that one, 8:04 with some downhill, 8:23 with some more up hill, 7:55 flat, 8:28 more hills, 8:34 even more hills, 8:47 cool down, finished with an 8:34. My Heart Rate maxed out at 151 for an average rate for the run at 144, my average pace was 8:24 which is a 1:10 off my marathon goal pace,  total time was 1:24:09. My legs felt a little sluggish towards the end but I was able to pick it up the last mile which was kind of nice. I had a great workout this week I am really proud of how I stuck with it through the whole week, I hope to do the same next. week.

 

Asic Kayano 13

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.002.000.000.004.00

Another beautiful day for a run, what a mourning. I did some more hill work this mourning, I really tryed to kick it up some of these hills and keep my pace clicking and I must of did it because my last mile my legs where really burning. My splits went as follows; 8:48(141), 8:29(139), 841(144) with a steep hill, 7:57(152) down hill and then steep up hill, 8:21(142) down and up hill, 8:39(145) slight up hill and then down, 7:50(149) flat, 9:13(140) cool down on total flat,  legs where pretty much done. Total time was 1:07:53 with an average pace of 8:29 and my average heart rate was at 143. Tomorrow will be a recovery run on mostly flat terrain and taking it easy. My goal is to do about the same mileage as last week with an added mile towards the end on Saturday and if the weather is good. We are suppose to get a couple of days of bad and colder weather, but we will see.

See ya tomorrow.

 

Wave Nirvana3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.010.000.000.000.008.01

A nice easy recovery run this mourning. My goal today was to keep my pace pretty even and not go to slow or to fast, and I think I accomplished that. My splits went as follows; 8:46(133), 8:42(138), 8:51(135), 8:44(141), 8:47(131), 8:56(135), 8:37(141), 8:20(142).I felt pretty good through the whole run, and I had alittle at the end because I was able to kind of pick up the pace and it was still comfortable, I didn't feel like I was pushing extra hard. My total time was 1:09:49 with an average pace of 8:43 and my average Heart Rate was 136.

I also did 20 minutes of core training and leg strength training, I hope the weather isn't to bad in the mourning I am just getting into a pretty good groove and I don't want to lose it. We will see what tomorrow will bring.

 

Asic 2120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.021.000.000.000.004.02

It was snowing this mourning, ah spring in utah you never know what your going to get. Snowed for most of my run, but it was comfortable. My feet got alittle wet but not bad, my splits and Heart Rate went as follows; 8:33(138), 8:01(149), 8:48(145), 8:53(145), 8:36(140), 8:27(145), 8:41(143), 8:26(148). My total time was 1:08:32 with an average pace of 8:33 and my Heart Rate was a steady 144. Mile 5 had a pretty good hill in it and I was proud of the split on that mile, I wasn't pushing it just trying to stay steady. My legs where a little sluggish from the strength training I did on them yesterday, it was either that or my Kayano 13's are feeling like bricks on my feet. Tomorrow will be mostly run on flat terrian and trying to work on my speed, that is depending on how my legs are feeling.

No strength training today.

Kayano 13

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.080.000.000.000.008.08

I slept in this mourning so I ran in the afternoon. My legs were sluggish to say the least. My total time was 1:09:30 with an average pace of  8:37 average heart rate was 146 it peaked at 160 which happened when I was going up a little hill on mile 6. I am sure that my legs will feel alot sluggish in the mourning because of the short turn around but I will take it easy and make the best of it. My splits went as follows; 8:22, 8:39, 8:31, 8:30, 8:30, 8:32, 8:54, 8:49, I went a little slower on the last two for a cool down, my legs were tried.

 

Wave Nirvana 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.004.002.000.000.0011.00

I took yesterday off, mainly to see how I would do without running on friday, and I felt really good with the extra day of rest. I think I might take Friday and do a smaller run like 4 to 5 miles and see how I do. I feel like with 6 day's of  hard miles I feel like I am over training, at least my body feels that way. I am going to increase my Saturday run by a mile each week until I hit 15 miles and then see how my body does. My splits went as follows; 8:16(143), 8:15(145), 8:02(146), 7:57(153), 7:35(153), 7:36(157), 7:51(156), 8:25(153), 8:28(152), 8:21(151), 8:32(149).  Total time was 1:30:16 my average pace was 8:08 and my average Heart Rate was 150. I felt like I was in control and I had good rythum throughout the whole run,  it was a good workout.

Asics 2120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.000.000.000.004.00

Well I regestered for the St George Marathon this mourning and I hope I get in through the lottery. Last year I had to donate some money to a Charity to get in so hopefully I will fair better this year and have a little better luck. I mean I don't mind helping out a good cause but I think the lottery is unfair sometimes, but any way enough of that. My legs felt tired today and I have noticed that when I wear my Kayano 13's that my legs seem to get tired quicker I have heard that about this version but I will not use them for a week and see if that makes a difference. My splits went as follows; 8:19(150), 8:43(143), 9:00(143), 8:46(145), 8:34(141), 8:10(149), 8:06(152), 8:26(150). Miles six and seven were not real fast about 30 seconds off my Marathon goal pace so I entered them as MPM's. My average pace was, 8:31 with my Heart Rate averaging 146 total time was 1:08:06 . I felt better on my long run on Saturday than what I felt today, my legs still might be a little tired from Saturday's run

 

See ya tomorrow

Kayano 13 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I woke up late today and was only able to go 6 miles, total  time was 51:00. I felt pretty bad this morning my legs were feeling pretty tired.  More hill work tomorrow, Harry Davis Hill.

Wave Nirvana 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.120.000.000.000.008.12

This has been one heck of a week, my legs are dead. I am having a hard time getting  my legs to go and co-operate. It was beautiful morning though and the tempature was perfect. I went on my flat course today and I kept my pace at a nice easy jog as my legs wouldn't let me do anything else. I might be a little dehydrated and I didn't get enough carbs yesterday seems to be the general order, so I am going to try and eat alittle better the rest of the week and see if that makes a difference. My total time today was; 1:14:18 and my average pace was 9:09 with an average Heart Rate of 136.  I am not giving my splits today as it would be a total waist of your time and mine. I hope I will feel better tomorrow, but we shall see.

See Ya Tomorrow!

Asic's 2120

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, my legs are dead for some reason. I ran 8 miles yesterday and walked 18 holes of golf at Hobble Creek Golf Course, which is really hilly. I don't know what is going on with my legs they should be stronger than this but they feel really dead, like I have hit the wall or something. Tomorrow will be my standard 8 miles and then Saturday will be a long run of 12 miles. I hope my legs will be feeling better.

See you Then

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.000.000.000.004.00

Easy run this morning, I was just trying to get the legs moving. My legs gave out again with about 2 miles left to go in the run. I don't know what is causing this, it might be the increase of the weekly mileage or I have just hit a wall. My average pace was 8:26 with a total time of 1:07:28, and my heart rate average was 140.  My splits went as follows;8:26(135), 8:11(142), 8:24(143), 8:20(146), 8:12(141), 8:16(144), 8:44(139), 8:47(137). I am not sure why my legs are so tired all the time you would think as much as I work at it they would be stronger than they are, I don't know. Tomorrow I will be doing a twelve miler, I hope my legs will co-operate.

 

See Ya Tomorrow

Wave Nirvana 3

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I did walk 18 holes of golf today at Hobble Creek Golf Course, it was a beautiful morning. Total miles walked were about 3 miles, very hilly. Played from the blue tee's and shot 75, my putting was horrible which cost me about 4 strokes. I could of easily shot even par or  better had I putted halfway decent, oh well there is always next time.

 

Running again  on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.100.000.000.004.10

A nice cool morning for a run, started off slow and not much energy. I am just not feeling real great in the leg area, I am really struggling. Its been going on for the last few weeks and I can't seem to get past it. After about my third mile I started to feel a little better as you will see when I list my splits, but my last mile I felt like I had nothing left totally Bonked! My splits went as follows; 8:40(135), 8:57(135), 9:16(137), 8:32(146), 8:15(144), 8:27(144), 8:18(145), 9:02(140). Total time was 1:09:48 with an average pace of 8:41 which is about a minute off my Marathon goal pace, My average heart rate was 141. I will see what tomorrow brings, and try and do my best, tomorrow is run is pretty flat so my legs will or should fair better than they did today,  I will see you then.

 

Asics 2120

Comments
From Curtis on Mon, Apr 09, 2007 at 20:29:03

man I wish I felt like running and 8:41 pace. I think you are looking pretty good. Give your body time to get used to the extra miles. Hang in there C.B.S.

Your doing awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.010.000.000.008.01

Today my goal was to keep each mile around 8:30, or atleast average that for the run. My legs felt better today until I hit that last mile and then they seemed to lose thier strength, other than the one mile that I ran faster then the other seven I didn't feel like I was pushing it. My foot is still bothering me, in my right arch area it is sore after I run and then for the first half mile mile until it gets loosened up. Today it hurt during the middle of the run too, which is a concern, I will continue to ice. My splits went as follows; 8:26(163), 8:12(147), 8:21(143), 8:27(148), 8:23(145), 8:43( 145), 8:37(148), 8:39(144). My average pace was 8:29 with an average heart rateof 147, total time was 1:07:53. I haven't tackled Harry Davis Hill for awhile but that is my goal this week, tomorrow I will do a recovery run and take it easy and then Thursday is the day, so we shall see.

I also did some core strength training, 200 crunches with 75 push-ups, all the crunches were done in sets of 50 on the rubber ball.

See ya tomorrow.

Wave Nirvana3

Comments
From Sasha Pachev on Tue, Apr 10, 2007 at 10:05:06

Ease off the easy run to 9:00 pace. Your heart rate range is very similar to mine, so I think it would be safe for you to follow my heart rate numbers for training zones. Easy pace - less than 130, Marathon race pace - 155-158, threshold - 161-163, VO2 Max - 167 or higher. For marathon pace/threshold yours will probably be 5-7 beats lower, I have an unusually high threshold/marathon pace heart rate relative to max. But your easy pace should be less than 130 for sure.

Assuming my assumptions are correct, you should not usually have your heart in the 130-145 range, this would be what Jack Daniels calls the "no man's land". Too fast for a recovery/aerobic base run, too slow for a race pace run.

You should, of course, take HR readings with a grain of salt - eg. in this run your heart rate monitor was giving bogus data in the first mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Recovery run today, as advised by Sasha I tryed to keep my heart rate around 130 but the only way I was able to do that was keep my mile splits around 9:30, I felt like I was walking. My Right foot is still bothering me, it does loosen up as the run gets going but then is sore after I sit down for a minute after my run. Its right on the bottom  of my foot in the arch of my foot. My splits went as follows; 9:07(174) my heart rate monitor was feeding me bad info on that first mile, 9:04(139), 10:04(137) steep hill in that mile, 9:06(141), 9:12(133), 9:24(134), 9:31(131) this is where I should be on my recovery runs, 9:12(134). My average pace was around 135 I figured on that first mile it was on flat ground and I was moving pretty slow so my real heart rate was more like 133. Total time was 1:14:50 and average pace was 9:21, it was hard to go that slow but I will just have to push myself to go that slow on the recovery day's.  No strength training today I am only Icing my foot, ooch.

Speed run tomorrow, hopefully my legs and foot will cooperate.

Asics Kayano 13

Comments
From Sasha Pachev on Fri, Apr 13, 2007 at 09:10:47

9:30 pace should feel relaxed but not painfully slow. 9:30 pace feeling too slow provides a clue as to why you get injured so easily. It suggests that your nervous system is stronger than your muscles and joints, so given a chance it will run the rest of your body into the ground. To neutralize the aggressive nervous system on a recovery day, every 5 minutes or so do a 15 second acceleration at about your mile race pace, then ease back into a slow pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I wanted to give my foot a day off, the arch of my right foot has been really bothering me, I had it exrayed and there is  no fracture. I wair orthodics during the day but when I run I don't, I' ve tryed them but they seem to hurt my feet. It does feel alot better today but I can still feel it. I plan on running tomorrow, I will most likely take it easy I was hoping to to a tempo run but I don't know, I will have to see how I do after a couple of miles of warm up and then access it from there. Played 9 holes of golf at Hobble Creek Golf Course, shot 2 over par. I am going through some swing changes so I am a little off but I am seeing signs of improvement. Tomorrow We have a match at Gladstan golf Course in Payson, I always struggle there, but it is still fun.

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.033.000.000.000.008.03

I did a three mile tempo run this morning. I started out with a 2 mile warm up and then went into my tempo run. My gaol was to run the 3 miles at marathon pace and hold it for the three miles. My splits for those miles went as follows; 7:14(150), 7:17(161) which was a gradual uphill, 7:07(159) which was a gradual down hill to flat,  from there I did a 3 mile cool down. Total time was 1:08:23 with an average pace of 8:33, my average Heart Rate was 149.  I felt like I was in control fore the three miles of the tempo run the first mile I was feeling it pretty good but then the second mile I felt a little better, and I was really pleased with the third mile as I felt like I had great rythum. My cool down spilts I could not get my heart rate down below 130 like Sasha wants me to do,  they hovered around 145 and I was below a  nine minute mile on all of them except for the last wich I speed up on by accident. I don't know if I need to be concerned with that or not, it seems to me I should be able to slow down and my heart rate should go down as well. If anyone reads this please let me know.

 

Long run tomorrow, with some hills thrown in, see ya then.

Wave Nirvana(89)

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.010.000.000.000.006.01

Slow easy recovery run today, I tryed real hard to keep my heart rate around the 130 range. Sasha has given me advice to find my slow pace , I have gotten into the habit of not slowing down enough on my recovery runs. Today the course I ran on has a few hills in it and I really had to work at keeping  my pace down to keep my heart rate down. My average heart rate was 132 and my average pace was 9:19 total time was 1:33:16. My splits went as follows; 9:03(132), 8:59(136), 9:30(135), 9:29(135), 9:09(137), 9:01(132), 9:37(131), 9:49(128), 9:16(131), 9:17(130). I  hope Sasha will be proud of me for slowing down today, but I will have to see on that one. My right arch on my foot is still bothering me but it seems to be coming around, which is a surprise considering it was really sore while running today, I will see what tomorrow brings on that.

Asics 2120(71)

Comments
From Sasha Pachev on Sat, Apr 14, 2007 at 16:52:25

Good work both today and on the tempo run. The foot starting to feel better is a sign that you are running at the correct pace for recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.053.000.000.000.008.05

Tempo run today, standard 3 miles with a 2 mile warm up. Tempo splits went as follows; 7:11(155), 7:28(163) this had a gradual climb uphill, 7:11(160). Average pace for the run was 8:31 my average heart rate was 150 and total time was 1:08:13. Cooled down with a three mile jog, my foot is still bothering me not as bad as it has been though. It felt really good yesterday but then again I didn't run yesterday as it was Sunday and I never run on Sunday.

recovery run tomorrow and I will see how my foot does, hopefully it will recovery today enough so I can run tomorrow, it has up to this point.

See ya tomorrow.

Kayano13(71)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.120.000.000.000.008.12

Recovery run today, I tryed to stay on a flat course with no hills so I stayed along canal road for the whole run. I think through experimenting I have found that my slow pace should be around a 9:30 mile,  any slower than that and it is painfully slow and seems to be wairing down my legs rather than recovery. My average pace was 9:46 which is a little slower than I need to be and my average heart rate was 130 total time was 1:19:14. Tomorrow I am going to tackle Harry Davis Hill and get some serious hill work in, and then Thursday I am aiming for another tempo run and then I will be heading to San Diego for a few days with my wife. I don't know if I will even run down there I might just take it easy and let my body heal up, but then again knowing me I will probably run in spite of my own stupidity.

See Ya Tomorrow.

Wave Nirvana(97)

Comments
From Sasha Pachev on Tue, Apr 17, 2007 at 09:58:21

Get in as much running as you can in San Diego and on the road to it. One of the most common causes of injury is a break from running followed by a sudden urge to make up. The right way to recover from a break is very similar to recovering from an illness - increase gradually.

Do 15 second sprints in the middle of your easy runs to shake the legs. That will also tame your neural drive, and make the pace not seem so slow. And it will help you with speed and form as a side effect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.000.000.000.005.00

Hill work today with a little tempo run thrown in. Harry Davis Hill was brutal, with a 15 mile an hour head wind and a 10% grade and a bad back its enough to do this 43 year old in. Did my standard 2 mile warm up and then at the start of mile three it is striaght up hill for a mile and a quarter and then with a head wind  it felt like my legs were in quicksand. About half way through I wanted to quit but I gave myself a pep talk and away I went. I was really surprised with my heart rate while this was all going on I felt like I had more in the tank, as you will see in my splits. My splits went as follows; Mile 3- 10:52(152) 10% grade for 1 mile, 8:45(148) not so hilly but still going up, 7:57(159) a combination of up hill and then down. 7:18(151) this mile was straight downhill and I did back off abit so as not to get an injury, I then did a 2 mile cool down. Total time was 1:11:51, I was really proud of myself today. That is a tough run and I really pushed it up those hills and still had some strength towards the end. I think my fitness is coming around, although I feel like I have along way to go to get where I want to be, but I feel that I am on the right track. Recovery run tomorrow and then I head for San Diego.

 

Asic 2120(79)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.020.000.000.000.008.02

Standard recovery run this mourning, I am getting ready to head to San Diego this morning. I tryed real hard to keep my heart rate down below 130 but the only way to do that was keep my pace at about a 10 minute pace which seems kind of slow but I did it and my average heart rate was 129, when I first started out it was reading 155 and I don't know why it does that, I am going to change the battery today and see if that helps. I might need to get some contact gel to see if that makes a difference, total time was 1:18:43 with an average pace of  9:50. I am going to try and get a few runs in while I am down in San Diego, we are coming back on Sunday so have a good one, I hope it's warm down there.

 

Wave Nirvana 3 (104)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.003.500.009.00

I was in San Diego this weekend we arrived on friday and it was a monsoon rain storm that lasted all day, so I wasn't able to run on Friday. Saturday the weather cleared and I did 9 miles of mostly easy running with some 400 meter sprints thrown in, with an 800 recovery in between, on mostly flat surface. There was a trail that ran along the beach and it was really nice I really did enjoy myself, it was beautiful. Total time was 1:19:00.

I would just like to ask all those who can, to say a prayer for the Haliday family that was killed on wednesday in a car crash, they were from Salem. Colton was a friend to my son Ethan,  he was at our house on Monday playing and now he is gone, Colton and his family will be sorely missed, Please pray for the Father, he is having a rough time. It really puts things in perspective and helps us all to see what is really important, Family.

See ya tomorrow.

 

Ascis 2120 (88)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Recovery run again today. My right foot is killing me still, it is just so sore. My legs where gone today, right from the get go.I have had some pretty bad running day's the last few weeks and I can't figure it out, I feel like I am a running turtle with no feet, just horrible. It was sheer perserverance that got me through today's run,  because I had nothing in the tank. The hill mileage was minor some were steep but not more than a couple of blocks, kind of more rolling  a nice change up from Harry Davis Hill. My average pace was 9:30 and my heart rate was averaged out at 138 total time was 1:16:10. No strength training today but tomorrow for sure.

Asic 13 (87)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.220.000.000.000.003.22

My right foot has really gotten bad. I had it exrayed yesterday and there is no fracture, stress or other wise. Tryed to run this morning and about a 1.5 in to the run and it was throbbing and hurting to the point that I had to stop and turn around and head home. I ran/walked the rest of the way home, which was about a mile and a half. My brother-in-law is a foot doctor and he said because of my arch injury I have over compensated by rolling my foot to the outside which has caused this other injury. Needless to say I will have to take some time off, how much time I don't know, I quess that will depend on how quickly it will heal. I am just alittle depressed a major bummer, the best I can do is hope for the best and get through this as quickly as possible. I will stay in touch through the up-coming days to let you know on my progress

SeeYa.

 

Wave Nirvana 3 (92)

Comments
From Sasha Pachev on Tue, Apr 24, 2007 at 10:08:41

Get on a bike to keep the endurance up and weight down while your foot is healing, or do some other form of endurance exercise. Elliptical might be a good idea.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today as I am trying let my right foot heal. Walked 18 holes of golf at Hobble Creek Golf Course, lots of hills totaled walked 3.5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Did 30 minutes on the Elipitical Glider, kept my heart rate at around 125. I maxed it out at 150 for a few minutes but averaged 128. It felt like about 3 miles running so I will say I went 3 miles,  I also did 200 crunches and 70 push-ups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

I will be walking 18 holes of golf today at Hobble Creek Golf Course, very hilly and it is about a 3.5 mile hike up & down the holes. My foot is starting to feel better and I think I might try a small run tomorrow of 3 to 5 miles,  depending on how it does and if I am feeling any pain. This has been a long 3  days of not running, it really sucks, I am hoping that I can get back into it next week but I will take it slow and easy so as not to re-injure it again.

 

See ya tomorrow.

Comments
From Sasha Pachev on Fri, Apr 27, 2007 at 17:55:13

I think you need about 4-5 weeks of 3-5 miles at 9:30 pace to give your foot some time to get conditioned and become injury resistant. Even if it feels better, still give it some time. Better safe than sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.050.000.000.000.005.05

I am back on the road again! My foot felt okay, the main pain I had last week seems to of healed but the facitis is still hanging around in my arch and heal, I am going to hold on to the 5 miles a day for awhile and see how it goes with that part of it. I took it real easy today, I have picked up a head cold on top of everything else so I am not feeling real well. My heart rate was really elevated most likely from the cold I am fighting, but my average pace was 9:27 and my heart rate hovered aroung 140 total time was 47:42. I kept it around 2 minutes of my marathon goal pace so that was good. I also did some strength training on my legs and some serious stretching on my calfs and arch area of my foot,  I also did the standard 60 push-ups and 200 crunches on the rubber ball to round out my strength training for the day.

 

I will hopefully see you tomorrow.

Asic 2120 ( 93)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

No running today, sicker than a dog. I did walk 9 holes of golf at Hobble Creek, total distance is about 1.5 miles, I shot 36 even par, not bad for being sick and being totally out of it. I wanted to play 18 holes but my son had a soccer game and so I couldn't miss that so I settled for 9 holes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, still sicker than a dog but feeling alittle better. My plan is either to run this evening or start again in the morning ( friday),these last few weeks have been a total waist of time I will be hitting it hard tomorrow and at the same time taking it easy. My gaol is to do a 5 to 6 miler tomorrow and then try alittle longer run on Saturday, but that all depends on how I am feeling. My foot seems to be doing better and I will also evaluate that as well depending on when and what day I run.

 

See Ya Then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

Just a nice easy run this morning. I think I might need to go and see my brother-in-law the podiatrist for my foot I just cannot get rid of the planters fascitis, it is sore when I first start out and then it feels pretty good during the middle but then towards the end it starts to bother me. I don't know, any advice out there for this, it is right in my arch and heal area, och. For the most part I felt pretty good for the run other than my foot, my head cold is still front and center but not as bad this morning as it has been. My average pace was 9:14, total time was 55:41, and my heart rate maxed out at 160 which was in the middle of a small hill that I pusched it pretty hard on. My average heart rate was 146, alittle high but I think that is becuase of my cold and not feeling good because I didn't feel like I was pushing it at all today. Tomorrow I am going to try alittle longer run but that is going to depend on how I am feeling and my foot, maybe 10 miles or a little less.

 

Wave Nirvana 3 ( 98)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.053.000.000.000.008.05

I did a mini tempo run this morning, my foot was feeling okay so I tryed a 2 mile tempo run. I did a one mile warm up and then started the tempo. First split was 8:06, foot still feeling okay so I decided to do a marathon pace mile which was 7:40 after that I did a recovery mile just to be safe. Then I did another tempo mile for the forth mile but not quite as fast, 7:57 my foot felt pretty good so then I did a 3 mile cool down, total time was 1:10:54. My heart rate was a little high average rate was 155 I am still not feeling a 100% it maxed for the three mile tempo at 167 for that stretch. On the cool down it hovered around 145 which is still high, which tells me  I am still fighting an infection. I'm glad tomorrow is a recovery day and I can take it easy, no running.

 

Kayano 13 (95)

Comments
From Sasha Pachev on Sun, May 06, 2007 at 00:14:26

Looks like your foot problem is something you can run through and eventually become injury resistant if you do it right. The key is patience and consistency.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.051.000.000.000.006.05

My foot felt pretty good this morning, but I still don't want to push it especially after I did a tempo run on saturday for a total of 8 miles. Today I went with just 6 miles and I only did one mile at marathon goal pace, well it was alittle faster than my 7:40 goal pace. I did a warm up mile followed by my marathon pace  mile (7:16) and then I kept it right around 9:00 mile for the rest of the run. My average pace was 8:48 and my heart rate was still a little high from my cold at 149. It peaked at 167 during my tempo mile and my total time was 52:51 for the six mile total, I also did 20 minutes of upper body weight training on the bowflex. My foot is hurting a little more today than it did on Saturday, but I will ice and massage to help with the pain and hopefully I will be able to run tomorrow even if it is only 3 to 5 miles easy.

 

Asics 2120( 99 )

Comments
From Curtis on Mon, May 07, 2007 at 21:41:36

Hey Bro. your lookin good. You don't have to look over your shoulder, I'll never catch you. Thanks for the postive feed back, Your an awesome Brother.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.060.000.000.000.006.06

Recovery run today. My foot was sure sore last night, I walked 9 holes of golf in the afternoon and then took a cart for the 2nd nine holes, shot a 72 for the holes, 1 over par at Hobble Creek Golf Course. My foot was really sore last night around ten oclock so I iced and strectched and massaged for about an hour and when I woke up this morning it felt pretty good. I really tryed to take it easy this morning, kept it right around the 9:33 mark for the six miles and it was surprising I had no pain at all. My average pace was the 9:33 and the average Heart Rate was 139, which was better. Total time was 57:22, my first mile my heart rate was giving me bogus intell, it said my Heart Rate was 160 at a 9:30 pace which was wrong it was more like135. But all in all I felt pretty good I will see how my foot feels throughout the day and then try again tomorrow. I also did 35 minutes of leg training with the weights and some core training on the rubber ball.

 

Wave Nirvana 3 (105)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.040.000.000.006.04

Another little tempo run this beautiful morning, what a wonderful morning! I did a one mile warm up and then went into my first tempo mile, I kind of eased into it that split was; 7:45 and the second split was alittle better at 7:24 then I did a three mile cool down and those splits avergaed at around a 9:10 pace. My Heart Rate for the mini tempo held at 154 so I probably had alittle gas left in the tank, but I choose to take it easy as I am still letting my foot heal up and do not want to take any chances. I found out yesterday that I made it into the St. George Marathon along with my borther Curtis, so that is exciting. I am going to take the next three weeks and try to keep the same pace so hopefully my foot will heal up quickly. Total time today was, 51:48 my average pace was 8:38 which is about a minute off my Marathon Goal Pace.

 

Asic Kayano ( 101  )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

Just a nice easy recovery run today. My foot seemed okay, but still not 100%. My goal today was to keep my heart rate below 140 and I actually was able to accomplish that. My average Heart Rate was 135 and my  avergae pace was 9:15 with a total time of 55:33. That was probably a little faster than it should be but my heart rate was okay so I wasn't to worried about it. Not much else to say, I want to keep my mileage around 35 to 40 miles per week for the next couple of weeks just to let my foot get stronger and heal up. If it doesn't get back to 100% by then I might need to cut back a little more,  I need to get it there before I start kicking it up for the Marathon.

 

See Ya tomorrow

Asics 2120 (105 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.601.000.000.000.006.60

Today was Harry Davis Hill Day! I was feeling really good this morning so I decided to see if I could finally set a PR on this darn hill. My previous best was 9:52 for the mile long hill, so I decided to push it. I wanted to make sure my heart rate didn't break the 167 to 168 range but I knew at that rate I would be pushing pretty hard, but I went for it. My split for that mile was 9:21 and my heart stayed right at 167 through the whole split. I am siked, if you knew this hill you would clearly understand how good this is, especially a runner of my caliber who is on the lower end of the food chain so to speak. My last split I was going at a faster pace tring to get home before my kids caught the bus, and I just barely made it: 8:13 on that split. The reat where done a a recovery pace of 9:00. Total time was 57:52, (which is a PR on this course for me) average Heart Rate was 150 and pace average was 8:46. It was a great morning for a run and I feel really good and happy my foot felt really good through the whole run. See ya tomorrow, and GO JAZZ!!!!!!

Wave Nirvana 3 (111 )

Comments
From Andy on Fri, May 11, 2007 at 09:47:49

Sounds like it was a great run. I love days like that. How did the foot hold up?

From Clay Simmons on Fri, May 11, 2007 at 11:44:40

It felt great while I was running but it is a little sore in the arch area. But I massaged it and iced it so hopefully it will get better as the day goes on, I am still not 100% but I think it is on the tail end of it, hopefully.

From Curtis on Fri, May 11, 2007 at 20:30:13

Way to go Bro. I done that hill alot over the years, they don't call it Harry Davis hill for nothin. Good job. You rock. The Jazz will sweep this series.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.101.000.000.000.0010.10

I wasn't able to run this morning so I ran this evening, to much going on. At first I thought I would just do my regular 6 mile run, but then I kept feeling pretty good so each mile I went a little further and I tryed to keep my pace at a more steady pace. I started out with a 8:36 mile, and then I gradually speed up with each mile, 8:13, 7:22 and then I did a recovery mile of 9:01 and then speed up to a 8:24 for two more miles. The last four miles I gradually slowed down with each mile, my foot was alittle sore and still is. I have Iced and stretched and massaged,  I hope I  haven't over done it again. Total Time was 1:29:21 average heart rate was at 150, my one marathon pace mile my heart rate maxed at 167.

 

Kayano 12 (10)

Comments
From Patrick on Mon, May 14, 2007 at 09:47:13

Clay

I was surprised to see you logged on and to recieve your comments too. Thanks for the word of encouragement. How's the foot today? It is good to see you out training in the mornings and Harry's Hill for me is an evil I must over come. Hey have a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.022.000.000.000.006.02

I started out slow with a couple of warm up miles and then I started to pick up the pace alittle bit. I am still nursing my foot and trying not to over do it so I kept the tempo to two miles as opposed to the standard three mile tempo. The first mile I eased into it and then pushed it towards the end (8:02) and then the second mile I started to feel pretty comfortable and pushed it pretty good (7:37). My foot felt okay, its wired sometimes it feels pretty good and then it depends on each run how it recovers. I don't know maybe it is one of the shoes I am wearing, I have three different pairs that I have been rotating. My heart rate for each tempo mile was 153 for the first and then 166 for the second, total time was 51:52 with an average pace of 8:38. I had 4 cool down miles in between the tempo, I finished up with some upper body weight training and some core training.

 

Asic 2120 ( 111 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.590.000.000.007.09

I did my regular 6 mile recovery run, average pace was 9:06 with my heart rate at 135. I also did a .5 tempo in the middle of the run just to break up the boredom. My foot felt pretty good I seem to be on the tail end of this injury but I still plan to take it easy for the next couple of weeks. My wife Cindie has expressed an interest in running, she use to be head Cheerleader at Spanish for High school but has gotten out of shape, so she wants to loose a few pounds(30) and get back into shape, so we started out with a mile at a real easy 11:30 pace and she wants to increase that to about 3 miles. So I have started running with her in the mornings after my run which will give me an extra mile a day. I was really proud of her today she did really well. She has a bad habit of wanting to go to fast so I had to slow her down a few times but she got the hang of it.

 

Wave Nirvana 3 (118)

Comments
From Curtis on Tue, May 15, 2007 at 20:49:55

Hey Bro. ther better be some real good trianing going on. No makeing out with the wife. Go Cindy Go. That's awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I woke up  late this morning so I only had time for a 5 mile easy run and then I ran with my right after that for a mile which gave me the six miles total. My average heart rate for the six miles was 128 which is better for a recovery run, total time was 58:34 average pace was 9:44 which is about 2 minutes of my marathon goal pace. My foot is really sore today as well I plan to Ice and massage to see if that will help, not much else to say.

See ya tomorrow.

Kayano 13 ( 107 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.251.001.000.000.006.25

Harry's hill and a head wind are not a good combination, I wanted to keep that mile and change under a 10:00 mile pace with the conditions. I was able to do that but it wasn't easy (9:49) once I got to the top there was no wind, go figure! After reaching the top I turned and headed back down, I pushed it pretty good. I started off with an 8:08 split and then really kicked it up a notch my next mile split was 6:43 and I reached my threshold on that one. After that mile I did a cool down and keeped it right at 8:24 for the mile and some change. I set a new PR for that 6 mile course at 50:50 and My heart rate peaked at 167.  I then did another cool down mile with My wife Cindie and she did great, she has ran everday this week and has been a real trooper. Total mileage was 7.50, my foot got a little sore towards the end but is feeling okay, still not 100% though. I also did strength training on my legs for about 20 minutes and 10 minutes of core training, all in all it was a pretty good workout!

Asic 2120 ( 118 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

Real easy recovery run today, ran 6 miles on my own and then finished up with a mile with my wife. I am so proud of her, she has ran everyday this week and then crossed trained on an elipitcal glider  for three days, way to go Cindie. My foot is still giving me some problems, it seems to recover enough for me to complete the next day's run but then is sore most of the day. I want to try and do a 12 miler tomorrow and then a 2 miler with my wife for a total of 14 miles, but I will have to see how things go and how my foot holds up. I will be playing Golf today at Hobblecreek Golf Course I plan on walking the front nine and then riding the back, I played Wednesday and shot 75 for the 18 holes I hope I play better today.

 

See ya tomorrow.

Wave Nirvana 3 (125 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.000.008.05

I wasn't able to run this morning, I had a golf tournament that  started at 7:45 and so I didn't have enough time to get it done in the morning. I shot 75 for 18 holes, not that greatest round,  I then took a lesson from John Geertson for about a half hour and he gave me some things to work on. I came home and my wife wanted to go out  tonight so the only time I could run was 2 oclock this afternoon, right in the middle of the heat and it was brutal. I was only able to go 8 miles, I had hoped to go 12 to 14 miles but it didn't work out, so I did the best I could. Between the heat and the head wind it was everthing I could do to finish, but I did and I am pretty proud of myself. Total time was 1:12:39  average pace was 9:02 heart rate was a bit high because of the head wind and working me extra hard (148). My foot is still sore but I feel like I had a pretty good week considering what I am dealing with. Congrats to all who ran the Ogden marathon today, you all did wonderful. No strength training today, trying to take it easy.

 

Asic 2120 ( 126 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.051.000.001.000.007.05

I did a mini tempo this morning running to Payson and back to my house in Salem. I did a warm up mile and then I did 2 miles with a 400 sprint and then a 800 cool down, then I did a mile recovery. I then did a mile tempo at marathon goal pace (7:09), then I did a 800 cool down followed by a 400 sprint and then a 400 cool down. Total time for the 6 milemini tempo was 51:15, I then ran a cool down mile with my wife to round out the seven miles total time with that extra mile was 1:02:21 . I felt pretty good through the whole run, the marathon pace mile was in control and probably a little faster than I am use to. My goal is to keep my pace at around 7:40 pace for the marathon and with the Riverwoods 10 mile race looming it will be a good test of where my fitness is, hopefully my foot will cooperate, It is still sore after I run but having the day off on Sunday seems to help it prepare for the week, tomorrow I will take it easy and do a recovery run and see how sore it is.

 

Kayano( 114 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

A very nice recovery run today, my foot was sore but not unbarable. I was able to keep my Heart Rate under 130, it averaged at 128 so I feel I am on the right track, if I could just get my foot back to 100% I would be feeling great! Average pace was 9:35 which is 2 minutes off my marathon goal pace. I would think Sasha would be proud of me today, as far as my Hear rate goes and slower pace. Ran one of the miles with my wife, she is doing a great job. She has a goal to run a 5K in August, we have started out at 1 mile a day 6 days a week and then we will start to bump it up when she is doing better with the mileage she is doing  now.

 

Wave Nirvana 3 ( 125 )

Comments
From Sasha Pachev on Thu, May 24, 2007 at 17:06:07

This shows an increase in aerobic fitness in spite of the setbacks you've had with your foot. It is great that your wife has joined you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.113.000.000.000.007.11

I wanted to push it a little this morning and so I decided to do a 3 mile tempo run and see how my foot holds up. I ran the payson canal road loop and started with a warm up mile and then eased into my first tempo mile, my heart rate maxed at 161 with a split of 7:28 I then decided to do a recovery mile just to play it safe with my foot. I then started with a two mile tempo trying to see if I could hold the pace for the two miles and those splits went as follows; 7:14 HR 162, 7:18 HR 161. I was pretty proud of myself for the splits my actual Marathon goal pace is around 7:38 so I was happy with the splits, I felt in control and in rythum for the most part. I then did a cool down mile on my own and then finished with another easy mile with my wife to round out the 7 miles and some change. Total time for the 6 mile tempo was 48:49 which is a PR for that course, total time with my wifes mile in there to make the seven miles was 59:36. My foot seems about the same as it has been  so hopefully I will recovery for tomorrows run, I iced it real good when I finished the run so hopefully it will calm down as the day goes on.

 

Asic 2120 (125)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

A nice easy recovery run this morning, ran 6 miles on my own and then 1 mile with my wife. My foot was pretty sore through most of the run but it is feeling better now, I hope I can get it back to 100% in the next couple of weeks or I might have to go for a cortizone shot to knock it out! Planters can be frustrating. I also did my usual strength training on my legs for 20 minutes and then I ran out of time so I wasn't able to do my core training, I hope to do that later tonight. I think it will be Harry's hill tomorrow if my foot will cooperate, Yahoo!

 

Asic Kayano (121 )

Comments
From Sasha Pachev on Thu, May 24, 2007 at 17:09:35

Give your foot two weeks without testing the waters with the fast stuff. Do not break 9:00 mile for two weeks. Your fitness will probably be even better because you would not be having as many forced breaks or as much forced mileage reduction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I ran Harry's Hill today. I tryed to just take it easy and keep my heart rate as low as I could, I knew that when I started up Harry' s hill that it would peak at around 160 to 165 and I was right, it was 161. Then I also knew that my heart rate would decrease once I started back down, and it did. My average heart rate was 141 which is probably a little high but that is because of Harry's hill, other wise it would of been around 130 total time was 1:00:34. My wife didn't run today so I only did 6.60 miles as oppposed to the seven. Tomorrow I hope to do a long run of 10 or more miles,  my goal is 13 and that is depending on the time I have and my foot. Speaking of my foot when I woke up this morning I had no pain but by the time I was finished It was a little sore, so I am hoping I am on the tail end of this in-jury and that as the day's go by I will see it getting back to 100%. I also did 30 minutes of upper body weight training and core training.

 

Wave Nirvana 3 ( 131 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I walked 18 holes of golf this morning at Hobble Creek Golf Course which I have mentioned in the past is very hilly, so I couldn't run this morning because we started at 7:00 am so I had to wait to run this afternoon. I played pretty good. I shot 70 which is one under par for the 18 holes, so some of the changes I have been trying to implement kind of worked today. I still had some errant shots but not as bad. My legs where pretty much gone before I started running but I did my best and ran 9 miles. The heat kind of took the rest of the energy that I had left and I didn't get the 10 miles I had planned but I thought I would take it east and not push my foot to much, it was a little sore from all the walking. My average heart rate was 136 total time was 1:27:56 as the time shows I took it really easy, I think my average pace was 9:40 so I got her done and that is about it. I am looking forward to the day off tomorrow to recoup and take it easy, see you on Monday.

 

Asic 2120 ( 134)

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

It was a beautiful morning for a run. It was perfect, I decided to take it easy today because my foot was actually feeling really good and I didn't want to push it, so I took it easy. I had to get up at 4:00 am and head out the door because I had another golf match at 7:00 am, so I was out early. I wanted to keep my pace at 2:00 minutes off my Marathon Goal Pace and my Heart Rate at or below 135 as an average, I was able to do that. My average pace was 9:25 and my heart rate was 134 total time was 1:06:10,  felt like it was a nice easy run. My golf game was not as good as Saturday but not to bad, I shot 74 for the 18 holes with a couple of three putts and then I had one bad hole that cost me a few strokes, but all in all I feel like I am on the right track. Well, not much else to say except I am going to try and do a tempo run tomorrow and see how things go. I felt really well today, I walked the 18 holes and my legs did not get tired so I am hoping I have broken through another wall and they (legs) felt good throughout the whole run this morning.

 

Kayano 13 ( 121)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.010.000.000.000.007.01

Ran easy again today because my foot was bothering me. My average heart rate was 123 most of that was because I ran with my wife for two of the miles and we averaged an 11:00 minute mile, I ran 5 miles on my own and my heart rate hovered around 128 average pace was right around 9:04 per mile, which is 2 minutes of my Marathon goal pace. Not much else to say except my foot was really sore today, it feels pretty good right now but who knows what tomorrow will bring. I quess I will see.

 

Wave Nirvana 3 (138)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran Harry's hill this morning and ran a new PR on it (8:53) previous best was 9:04, Heart rate was at 165 as I ran up it. I liked the way my legs felt on the way up they had some strength in them and that is a good sign. My foot felt okay until the end of my run it started to get sore, iced and strectched it but it is still alittle sore as I am writting this. I ran 2 miles with my wife and we average a 11:00 mile it was slow but I am proud of her, she is determined to get back into shape. The slower miles are good for me too because it is helping me tame my heart rate so to speak, average heart rate for the run was 132 and average pace was 9:28. I am getting kind of concerned with my foot, just when I feel like it is getting better it doesn't anyone out there with some advice please feel free to speak.

 

Asic 2120 (142)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.033.000.000.000.007.03

Standard tempo run this morning. I decided that even though my foot is hindering me I have to do atleast one tempo workout a week, which is a 3 mile tempo consisting of 2 warm up miles and then 2 cool down miles. my tempo miles went as follows; 7:15.56, 7:32.57, 7:32.15 total time was 59:50 with an average pace of 8:31. My heart rate during the tempo miles went as follows; 153, 157, 159 average heart rate was 145, which I think is a little high considering my first mile my heart rate moniter said it was at 170 which was a warm up mile so that is alittle high for the average and I think that first mile was wrong. I also did some core training for about 20 minutes and some strength training on my legs for about 20 minutes. My foot is sore but not as bad as I thought it would be, I will be taking it easy the rest of the week with recovery runs at a nice easy pace.

 

Kayano 13 (128) 

Comments
From Sasha Pachev on Sat, Jun 02, 2007 at 18:11:54

The tempo, and particularly the heart rate during it, shows that your fitness was improving just fine from the easy runs. Wait on the tempos until the foot heals completely.

From Clay on Mon, Jun 04, 2007 at 16:31:48

I will.... Sorry but i jsut can't help myself. Thanks Sasha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.030.000.000.000.008.03

Easy recovery run this morning, I ran 6 miles on my own with an average heart rate of 130 and average pace was 9:28, total time 56:49. I then ran 2 miles with my lovely wife and I took it slow with her, we averaged an 10:55 mile and my heart rate averaged around 115. This was my wifes 3rd week of running and she is doing good, she is kind of frustrated because she hasn't lost any weight but I keep telling her to stick with it and it will start to come off. The total time with all 8 miles was 1:18:44 with an average pace of 9:51 and Heart rate was 126, so I was at 2 minutes off my marathon goal pace for the recovery run which is really good! I will be running down Payson canyon tomorrow with my brother, it should be a blast.

 

Wave Nirvana 3 ( 146 )

Comments
From Curtis on Fri, Jun 01, 2007 at 12:17:14

I think you will be carrying me down payson canyon. Good workout this week Bro. keep on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.040.000.000.000.002.04

Long run today. My brother Curtis and I ran down Payson canyon this morning, some serious downhill training trying to get ready for SGM. I was surprised at how well my legs handled the constant downhill, I must be in better shape than I thought. The average pace was 8:51 and heart rate was 126, I am going to list the splits just because the upper part of this course is serious downhill and I didn't want to push it to much because of my foot. The splits went as follows; 9:09, 9:08, 9:04, 8:55, 8:52, 8:37, 8:43, 8:34, 8:30, 8:47, 8:47, 9:00, 9:03, 8:34. It was interesting how the last mile we really picked it up, I wanted to see how well my legs would hold up and see if we could stay in control and we were able to do it. The last two miles where flat but we had some kick left in those old legs, I know it is not flying but I feel I am on the right track, and I was really proud with my brother Curtis he did really well for holding the pace. We are going to run this course once a month until the marathon and see if it helps.

 

Kayano 12 (24)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.020.000.000.000.007.02

Very easy run today, I am still very sore from Saturdays run down Payson canyon, quads and calfs are still very stiff and sore.  I ran 5 miles on my own and then went with my wife for 2 miles to round out the seven miles. My foot felt okay for the most part, I think I am on the road to recovery with my foot, knock on wood. My heal is a still alittle sore though I don't know if that is a seperate injury or the same thing, I will have to watch it and see. Average heart rate was 126, and I also did 20 minutes of upper body weight training I am hoping for less sore legs tomorrow, but we shall see. I am real proud of my wife she is staying the course and doing really well, she is a tropper.

 

Kayano13 (135 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

Another easy recovery run today. I ran 6 miles on my own and then ran 2 miles with my wife at a 11:00 pace trying to pace her. It is a good way for me to keep my heart rate down and cool down when running with my wife. The first 6 miles where done in 55:33 and my haert rate hovered around 128 and average pace was around 9:15. My heart rate for the two miles that I ran with my wife was at 118. My foot is really sore today and I am wondering if the shoes that I am wairing is causing the problem! They are Wave Nirvana 3 and I only have just over 100 miles on them so I don't think it is a mileage issue, I usually run in the kayano or the 2120 and my foot seems to do better in those shoes ( less pain) than the Nirvana's. I alternate between the three shoes so I run in each pair  twice a week. I might give the Nirvana's a rest for a while and see how my foot does and then go from there, this is the worst that my foot has felt for atleast a week, I thought I was on the tail end of the injury but by the way it is feeling today I almost feel like I have re-injured it and am starting all over again.... I don't know, I will see how it feels in the morning and then make a decision then on what direction to go.

Wave Nirvana 3 ( 154 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today weather was real bad and I thought it would be a good day to give my foot a rest day, will continue tomorrow.  My foot needs to get better real soon so I can get going on training for SGM, I might take Saturday off and just see how it feels on monday to give it alittle more healing time.... I don't know.... I will see how it goes tomorrow..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

Took yesterday off because of the weather. I ran a easy run again today average heart rate was 133 with an average pace of 9:04. My foot felt okay  but not 100 % by any means, and my legs where alittle wore out, but the easy pace made it easy to get through the run, I will try and run Harry's hill tomorrow to get some hill training and then Saturday try and get in another long run. I haven't been feeling real great lately, I think I might have a problem with my Thyroid which would explain the tired feeling I have been having the last 3 or 4 months. I will be seeing the Doctor on Wednesday of next week to hopefully get to the bottom of everything so I can get to feeling better. Other than that I am feeling okay, not much else to say except carry on.

 

Asic 2120 ( 150)  

Comments
From Sasha Pachev on Thu, Jun 07, 2007 at 13:36:46

Do not take days off because of the weather again, your body does not know about the weather and will lose fitness the same way as if you decided to skip a day with no excuse at all. It is never bad enough around here (or anywhere I've been for that matter) to make it impossible to run if you dress up right.

From Sasha Pachev on Thu, Jun 07, 2007 at 13:46:29

Not feeling great could just be the consequence of a higher consistent mileage. When you do that the body shuts down a bit during the day to give you some rest. High mileage is just about the closest a man can get to experiencing pregnancy - your body is trying to grow something and the energy you normally use for moving around starts being diverted to the growth. I would worry about if you were losing fitness along with it, but aside from the foot you are actually getting faster.

Regarding Harry's hill - skip it until the foot is all the way better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.030.000.000.000.008.03

I ran 6 miles on my own and then ran 2 miles with my wife trying to pace her and help her train for a 5 k in August. Avergae pace for the 6 miles was 9:04 with a average heart rate of 133, a nice easy pace.  I then paced Cindie for the 2 miles at an 11:00 pace and she was having a tough time but she got through it. She has been running for about a month now and she is frustrated because she hasn't lost any weight, I have told her that it takes time and she has to stick with it and the weight will start coming off as she improves her diet and is consistent with her mileage. She has been consistent with the running and the cross training but she is still working on the diet end of it, she is doing really well and I am very proud of her!!! No strength training today, I didn't have enough time.

 

Asics Kayano (136 )

Comments
From Sasha Pachev on Fri, Jun 08, 2007 at 11:57:47

When you first start running it is not uncommon to actually gain weight - bones become thicker, and fat is being replaced with muscle, which is heavier than fat. The progress should be measured by the ability to run longer and faster.

Also, diet is very important. Even if you are able to lose weight through exercise alone, having low quality foods in your system is not a good idea, they take place of higher quality foods that your body needs to be stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.000.008.05

I Woke up at 4:00am and headed out the door, in the few years that I have been running  I have had some bad day's but nothing compares to the way I felt this morning. I started feeling okay the first couple of miles but after mile 3 things started to go down hill, my legs where just feeling like jelly, like they had no strength. I know I didn't start to fast because my first mile split was 9:10 with my heart rate was at 130 so I was taking it easy,  but man were my legs gone. It was sure determination that I was able to finish the run, I had planned on running 12 to 13 miles but after mile three I new that wasn't going to happen. The last two miles were done in 10:30 minute miles, my wife could of given me a run for my money today, I still have not recovered and it is 10:45pm at night. I thought that maybe I didn't get enough sleep last night, I think 4 to 5 hours was about it, and all week I have felt kind of sluggish and out of it, and as I am writting this I am wiped out.

I am concerned about my throat, it is really hurting. I am suppose to see the doctor on Wednesday so hopefully I can get things figured out so I can start feeling better, well that's my prayer anyway. I have the riverwoods 10 miler coming up a week from today and I sure hope and pray that I am feeling better than I am now, and I mean that sincerely.

Asic 2120 (158)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.252.000.000.000.0010.25

I felt alot better this morning than I did on Saturday, I am still feeling sluggish and not as strong as I have in the past few weeks. My foot felt good today so I did a little tempo run, 2 miles at marathon goal pace; I did 2 warm up miles and then settled into my tempo run. First mile split was 7:08 heart rate was 161 which is alittle fast but I went with it, and I felt in control for the most part. Second mile was done alot slower for the simple reason that I wanted it to be more close to the pace that I need to qualify for Boston, which is a 7:40 mile but I did it in 7:39 HR was 155 and I felt like I could of held that pace for awhile which is positive. The rest of the run was done at a slower pace to cool down and Idid not want push my foot to hard, it was alittle sore at the end of my run which was a concern but it is 1:30 in the afternoon and it is feeling better. I will now start to do a little mini taper for the Riverwoods 10 Mile race on Saturday, I plan on doing my standard recovery run tomorrow of 8 miles and then slowly decrease my mileage to Saturday,  Wednesday 6 miles, Thursday 5 miles and then 3 miles on Friday. I hope my foot will hold up for the whole race. Total time today was 1:23:38.

 

Asic Kayano (146)

Comments
From Curtis on Mon, Jun 11, 2007 at 22:14:20

Good job today Bro. you kicked some butt. Hope you have a good week of training. Looking forward to running the 10 miler with you on sat. Oh my number is 22 let me know if you can't pick them up I will work somthing out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

I was going to do 8 miles today but I ran out of time, I thought my boy Ethan had baseball practice at 7:00 am but no one showed. So I went with the 6 mile easy recovery run and I felt pretty good, my foot pain was still there but not to bad. I am going to try and take it easy for the most part this week as I am running in the Riverwoods 10 miler on Saturday.  Average pace today was 9:03 with an average heart rate of 137, total time was 54:20. Not much else to say except I will see ya tomorrow.

Asic 2120(164)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

Another easy day this morning, with race day looming on Saturday I am just trying to keep things nice and easy. I felt really good for the most part of my run this beautiful morning the foot seems to be coming around, its still not 100% though. I havn't been able to Play much golf the last week or so becausae I am so busy, I won't be able to play today because of buisness in the afternoon and friday my boy has a ball game at 4:30, my game will diffentantly suffer. With the Art City Am coming up I need to get going and get some serious practice in, I always like to do well in that tournament. I played last Saturday in a champ of the month and shot 73, I was 1 under for most of the round but then I ran into alittle trouble, oh well back to running. My average heart rate today was 137 with an average pace of 8:46 and a total time of 52:47, my average pace was alittle faster than I wanted it but it didn't feel like I was working real hard so that is a good sign. Tomorrow will be  another easy run and Friday I will do a 3 to 4 mile at a joggers pace just to stay loose.

 

Asic Kayano(152)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.030.000.000.000.003.03

I wasn't able to run yesterday because of work responsibilties, and today I just wanted to do 3 miles to keep my legs loose for tomorrows race (Riverwoods 10 Miler) I kepted at a nice easy pace and I feel like I am ready for tomorrow. I just hope my foot will hold and I don't injure it anymore than it is, I quess we will see tomorrow.

See Ya Then!!!

 

Asic 2120(167)

Race: Provo Riverwoods 10 Miler (10 Miles) 01:12:38, Place overall: 31, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.0010.000.000.0010.00

I ran Riverwoods 10 Miler this morning I was able to meet Sasha and James from the blog, that was really cool. After talking and meeting  James we decided to run together we had the same goals as far as pace time so we hooked up. I lost track of him at the start so I booked it ahead to try and find him but he was actually  behind me and so that first mile was ran alittle too fast but we where able to pace each other after we found each other. He was trying to keep the pace at 7:00 and I thought that would be alittle bit of a stretch for me but I was game. I was able to keep with him for about 4.5 miles  but I was having a hard time keeping up so I told him to go ahead. I was surprised that when I found a pace that was comfortable I was able to hold that pace for the rest of the race, I will give you my splits they went as follows, 7:08(155), 7:01(160), 6:47(161), 7:12(167), 7:29(165), 7:14(167), 7:23(168), 7:33(169), 7:40(170), 7:05(175). It was nice that I had that extra kick towards the end that was real incouraging, I also took first in my age group which is a first i am not one to brag but pretty good for a guy who in high school couldn't brake the nine minute mile I was very pleased with my effort. My average pace was 7:16 my Heart Rate was 165 average, from the heart rate information it seems I was working alittle harder with the readings I was getting. The course is mostly down hill or flat so my heart seemed to be working harder than it should have been, but I feel like I am on the right track and my foot seemed alright although it is a little sore as I am writting this blog, it being 11:10pm. I feel like the 7:40 pace is a pace I could hold for while which is promising, now if I can hold it for 26.2 that remains to be seen.

I would like to thank Sasha for all he does, we are very lucky to have him on our team and all the expert advise we get on a daily basis, thanks again.

 

Kayano13 ( 162 )

Comments
From James in Sunny AZ on Sun, Jun 17, 2007 at 11:50:55

Congrats on a great race, Clay. You did a great job. It was great to meet you and run with you - it really ate up the miles. Keep up the good work.

From Lybi on Sun, Jun 17, 2007 at 12:42:07

Wow! How cool that you are so much faster now than you were in High School! I love that. I want to someday look back on my high school running the same way. James really enjoyed running with you & I agree with you about Sasha.

Congrats on your big win! First of Many.

From Curtis on Sun, Jun 17, 2007 at 18:27:12

Great job little bro. You are a running machine. Your #1 in my book. That's awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

I did a nice easy recovery run today, my legs are still a little sore from Saturday's race. Average pace was a nice easy 9:09 pace with a average heart rate of 135. I have the Art City Am Golf tournament this weekend a three day tournament and I hope to do good in it this year. I feel like my game has come around and I would like to have three good rounds,but golf is a funny game so you never know.. I hope to slowly increase my miles each day this week, depending on how fast the stiffness goes away and how my foot is feeling. It is still a little sore from the race on Saturday but it is alot better than I thought it would be. Not much else to say except I will see you tomorrow.

 

Asic 2120(133)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.040.000.000.000.007.04

Another easy recovery run just trying to work the stiffness out, I felt a little better this morning than yesterday morning,  the foot seemed to be  some what better too. My average pace was 9:02 and my average heart rate was 134, I think I'll wait until next week to do some tempo runs I am going to try and keep it easy the rest of the week... I will do some hill work , maybe tomorrow or the next day depending on how I feel.

 

Asic Kayano (169)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I just tryed to take it easy again today, nothing fancy. Average pace was 8:59 and my average heart rate was 134, total time was 54:05. My foot is still sore but I am able to complete each run so I am not so concerned as of yet and it hasn't got any worse. I might try some hill work tomorrow but we will see what tomorrow brings, my legs are still a little sluggish from the race on Saturday but getting better...

 

Asic 2120 (139 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.660.000.000.000.003.66

I ran Harry's hill this morning.. I didn't try and push it I just wanted to get some hill training in and brake up the boredom.. My heart rate going up I kepted down (151) it is usually 10 beats per minute faster when I am pushing it, so I was happy that I was able to keep the rate down and still get up it in reasonable time. My average pace was 9:10 and my average heart rate was 134 total time was 1:14:50, I wasn't much slower than yesterday's recovery run on a flat surface so I think that is incouraging. My legs felt pretty good throughout the run but they did get a little tired towards the end of the run, but I think that is to be expected after so much hill training. Not much else to say except I will see you tomorrow...

 

Saucony Hurricane Grid 9 (8)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

Recovery run today trying to recovery from Harry's hill of yesterday, it was alittle hard getting out of bed this morning,  but once I was able to get out of bed I seemed to do alright. I just wanted to keep things nice and simple today and I think I was able to do that, my average pace was 9:03 and my average heart rate was 135, total time was 1:03:41. Tomorrow I would like to go 12 to 15 miles depending on how my foot is feeling and if I am up to it, I think I am ready for a longer long run, but we shall see. Today is the Doug Oldroyd Memorial Golf Tournament at Hobble Creek Golf Course, Doug was a friend of mine that died of colon cancer a couple of years ago, so we hold this tournament to kind of kick of the weekend for another tournament the Art City Am on the same golf course. We miss Doug deeply and think of him everyday, so this is a fitting tribute to him and his wife and their kids....

See ya tomorrow.

Asic 2120 ( 146 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.040.000.000.000.0014.04

I did a long run this morning.. I didn't get out until about 6:30am and by the time I got towards the end it was getting warm. But I had plenty of liquid with me and when I ran out I stopped at my brothers pit stop and refilled, thanks bro. My goal today was to keep my pace at about the same as my recovery runs during the week, my foot is starting to feel good and I didn't want to push it, plus I don't think I am ready for a tempo long run yet. So, my average pace was 9:02 and my average heart rate was 138 total time was 2:07:02, the pace I was keeping was a pace that was really comfortable and I feel like I could hold that apce for along time, and I was excited at how at the end I had enough energy to speed up and not have it be difficult, it almost felt natural so that was really cool. If my foot stays on course then I think I might be up for a nice tempo run this next week, which is exciting. I have only one problem, I have to go in on Monday for an Endoscopy of my throat and esophegus, they have to put me out and I will be out of it for most of the day so there will be no running on Monday.. Hopefully good news will come from this, I am a little nervous so whom ever reads this just say a little prayer for me, thanks.

 

See ya Monday..

 

Asic Kayano (183)

Comments
From Lybi on Sat, Jun 23, 2007 at 13:54:23

Good luck, I said a prayer for you.

From Clay on Sat, Jun 23, 2007 at 23:55:41

Thank You...

From Curtis on Sun, Jun 24, 2007 at 11:23:51

Hey Bro. don't stress to much about Monday. I'm sure everything will turn out good. I always say a prayer for you each morning. So hang in there baby. Good job on your workouts this week your getting pretty steady in your times, that's awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.060.000.000.000.007.06

Well I wasn't able to run yesterdaybecause of my endoscope, I was pretty much out of it most of the day from being put under. The doctor said that when he got in there he said my esophagus was 50% closed to what is normal, so they stuck a balloon in there and enlarged my air way similar to what they do for the heart. The Doctor said he was surprised with all the running that I have done that I didn't pass out for lack of enough air for my lungs and heart, he alos mentioned that I would see a big difference in my running as the weeks go on and my lungs get use to the extra air, it really is bazzare... Also the doctor found some sores that where on  my throat probably from acid reflux, so I will be on some medicene to help get that under control, but I was really releaved that there was no cancer... Today I just did a recovery run as I am still a little groggy from yesterday and my throat is still sore and tender, my average pace was 8:57 and my heart rate average was 134 total time was 1:03:08. My splits went as  follows; 9:04(129), 9:01(133), 8:50(135), 8:53(136), 8:57(135), 8:51(140) had a small hill in that one, 8:55(137). I would like to do a tempo run tomorrow and I am hoping that I will be feeling up to it, I would like today a 3 to 4 mile tempo run with 2 miles of warm up and 2 miles of cool down, we shall see.

Grid Hurrican 9 (15)

Comments
From curtis on Tue, Jun 26, 2007 at 20:36:42

Good Job today Bro. I am proud that you got right back in the saddle. Awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.001.000.000.004.00

I ran Harry's hill today and I hadn't planned on trying to push it up that hill but I kind of just let my legs go and I was surprised at my time up the hill, 8:57 (160). My average heart rate was 160 going up but I know in the middle of the climb it was maxing out at 170... My average pace was 8:52 and my average heart rate was 142 total time was 1:12:26, I felt  really good going up but towards the end of the run my legs were starting to feel it, I think the down hill kind of did my legs in. I did some weight training yesterday on my legs and I think they hadn't recovered yet, so I think that is why they lost it towards the end. My throat felt better today then yesterday, it is still a little sore the doctor said that would last for a few days. My foot seems to be coming around,  hardly any soreness so I feel like I am getting close to being 100%, right now I think I am 85 %.

 

Asic 2120( 154 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I helped my father-in-law lay sod at his house yesterday and I am totally wiped out this morning, I had a hard time getting my legs going. During the night I woke up with a charlie horse in my left calf, man did it hurt, but that didn't bother me like I thought it would. My lower back is stiff and sore, I might need to go to the chiropractor today. It has been bothering me for about month now so it might be time to go and get re-adjusted. I went  on the riverbottoms lop this morning pretty much flat with a real small hill in it about 2 miles in and then with 2 miles to go. My average pace was 9:15 (no legs) and my average heart rate was 134 with a total time of 1:05:12, I think my average heart rate was alittle lower than the reading showed because my heart rate monitor was giving me some bad info on that first miles it said my average heart rate for that mile was 150 and my first mile split was 9:20 so I think my heart rate was more closer to 129 or 130 for the whole run.

Not much else to say except my back is really sore, I hope for a better day tomorrow in that aspect.

 

Asic Kayano ( 190 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.053.000.000.000.007.05

I did a mini tempo run today and it felt good... I started out with 2  warm up miles and then settled into my 3 mile tempo run, my first split I started out to fast but then settled down into a pretty fast first mile, 7:01(158), the second split went as follows, 7:09(160) I seemed to be working a little harder on that one. Then I slowed down and did 2 recovery miles and then  finished up with one more tempo mile at a slightly slower pace, 7:35(153). I like to try and run that last mile fast once every couple of weeks just to test my fitness and I was surprised at how well I felt and I had alot of energy, I am still alittle sore from laying all that sod for my father-in-law on Wednesday but I seem to be getting over the stiffness, finally. Total time was 58:40 with an average pace of 8:20, my heart rate average was 146.

I also did 25 minutes of upper body strength training and core training which felt really good too. I have gotten away from doing that and I have decided that it is as important as the actual training for the marathon so I have worked it back into my schedule atleast twice aweek and no less. I have a long run for tomorrow scheduled

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.251.000.000.000.0016.25

What a beautiful morning for a run.. Headed out at 5:40 am,  I have been nursing a bad back the last couple of days so I wasn't sure how well I was going to do with the stiffness, but after about 3 miles I started to feel pretty good, not great but pretty good and I settled into my 9:00 pace.  After 5 miles I did a couple of strides and picked up the pace for about 1.25 miles and then settled back into my nine minute pace for most of the run. My last mile I did a tempo run at marathon pace to test my fitness and I was amazed at how well I felt, especially after running so many miles, my foot felt great too which is a good sign.. But now my back is giving me problems, oh well from on thing to the next eh. Average pace was 8:59, with my heart rate average at 139 total time was 2:26:08, I hooked up with my Brother Curtis for about a mile so that was cool, and all the spanish fork boy's and girls where out in force this morning so that was pretty cool too. All in all it was a great run and I am looking forward to next week.

 

Asic Kayano (  206 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.030.000.000.000.007.03

I couldn't figure out why my legs where so dead this morning,I really had a hard time getting them going, and to be truthful I never really did. But then I remembered that Saturday afternoon I was fishing up at scofield lake and my battery went out on my pontoon boat that operates my little electric motor, all I had was my fins on my feet no oars. I had to paddle for almost two hours before I was finally able to get back to shore, combine that with a 16 mile long run and you have a recipe for disaster and it showed this morning. I did my standard recovery run with a couple of strides in there to break up the boredom, I am saving my tempo workout for Wednesday as I am running in the Freedom Festival 10K with my brother Curtis, that should be a blast... I hope my legs are feeling better by then, but we shall see. Average pace today was 8:59 with my average heart rate at 133, total time was 1:03:08, I also did my strength training for my upper body for 25 minutes and some core training. I think it is time to get a new battery charger for my pontoon battery just to make sure it is getting a full charge so that doesn't happen to me again, it was brutal trying to get in.

Hurrican Grid 9 (22 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

Just a nice recovery run this morning trying to get my legs back from the weekend so I can be ready for the Freedom Festival 10K tomorrow. My legs felt a little better this morning they wanted to get up and go but I held them back for the race tomorrow, and judging by the course it will be a challange for me, lots of up hill at the start and then at the finish, it should be interesting. My average pace was 9:05 and my average heart rate was 133 total time was 1:04:03. No strength training today I will resume on Thursday and I would like to do one more speed workout this week if I can recovery enough from the 10K tomorrow and also get my standard hill workout in as well (Harry's Hill).

See ya tomorrow.

 

Asic 2120 (161)

Race: Freedom Festival 10K (6.2 Miles) 00:45:44, Place overall: 88, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.000.006.20

I ran the Freedom Festival 10K this morning and man were there alot of runners!! It is a difficult 10K course, atleast it was for me... The first mile is up hill and I just couldn't get my legs moving, I don't think they have fully recovered from my debacle on scofield last Saturday.. Split went as follows, according to the garmin 305, 8:09(147), 7:01(156) feeling better on that one, 7:04(160) still doing okay. Then, 7:17(162) my legs started to feel sluggish, 7:15(166) working alittle harder, 7:20(169) this was uphill for half of this mile so it was working my heart pretty good. I then followed up with 1:29(177) for the last .20. My foot felt good which makes me believe I am over the PF and my  back was tolerable but it to seems to be on the mend, so I am hoping  for good things with the rest of my training for the SGM.

I ran with my brother Curtis almost PR ,congrats Bro. I also PR'd too. My average pace for the run was 7:20 and my heart rate averaged was 160 My total time according to the garmin was 45:35, but they had my offical time at 45:44. All and all I think if I could have got a better start, there where alot of people so I was bottleneck which made it difficult to get going, I could of shaved another minute or two off the total time,  and who knows if my legs could of been a little fresher I think I could of finished in the top three in my age division, but who knows...

Asic Kayano (212)

 

 

 

 

Comments
From Brent on Wed, Jul 04, 2007 at 16:42:56

Sounds like you had a very good race. Your race time today seems to indicate your marathon PR should drop by a bunch.

From Curtis on Thu, Jul 05, 2007 at 13:23:12

Great race little Bro. you are a real butt kicker. Keep up the hard work it is starting to pay off for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.283.750.000.000.008.03

Started out with a 2 mile warm up and then decided to do some 400 meter strides, I ended up doing 6 with a 400 meter recovery in between each. I wanted to get in one more good speed workout before the week is done and I figured this would be the best day, the strides where each done at a 7:20 pace, I forgot to re- set my garmin to .25 so I went by my pace during those repeats. Next time I will try and remember to reset my Garmin so I can keep better track of each repeat... My heart rate hovered around 155 to 160 during the repeats I felt really good for the most part especially after running my 10K yesterday I was surprised at my energy level which was really cool.. I will be doing a nice easy recovery run tomorrow and then my brother Curtis and I will probably be running down payson canyon on Saturday, that should be exciting!!!

Grid Hurricane 9  (30 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today went fishing with my brother instead.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today.  I did walk 18 holes of golf at Hobble Creek Golf Course today which is about 5 miles of very hilly course, so I am going with 3 miles easy... Back to running on Monday,  I needed a couple of days off  to recharged my batteries I am ready for the final push to SGM, I think what I am trying to say is I needed a mental break from the running and I think I achieved that... Well to some degree anyway.

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.053.001.000.000.008.05

Up at 4:30am  and I did my standard 4 mile tempo run this morning, starting with a 2 mile warm up,  and then I eased into my tempo run. I felt pretty good to start out but I think I started a little to strong so towards the end I eased off a bit,  that split was 7:14 followed by 7:24 which was a gradual up hill, hit my turn around and picked up the pace, 6:59. I then followed that up with an easier split of  7:33, my legs were a little tired at this point hence the reason for slowing up a bit. I think I could of maintained a quicker pace but I didn't want to push it to hard, I wanted to stay in control and smooth. My heart rate for the tempo averaged between 157 and 161, except for the threshold mile that was more like 166-169 when I peaked. I then did a two mile cool down, and some stretching. I didn't have time to do any strength training as I had to be in Heber at 8:00 am to meet with a client, I am hoping to complete the upper body weight training when I get home after work. I am sitting at work writting this and my legs are a little tired, but that is what they make recovery runs for, right... My average pace was 8:06, and my heart rate average was 146. Total time was 1:05:09

See ya tomorrow...

Added some strength training this evening, 20 minutes of upper body and core weight training...

Asic 2120 (169 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.080.000.000.000.007.08

Today was a recovery day, so I did a nice easy 7 miler at an easy pace. Average pace was 9:07 and heart rate average was 133 with my total time at 1:04:35. I went  a little faster towards the end, I would speed up for a quarter and then slow down for another quarter I did this for about the last 2 miles and then ended with a quarter mile cool down, I was getting kind of bored....

My foot is feeling so much better, I feel that I am 100% finally and I am so excited. My back is even feeling alot better, although I don't feel as though it is completely 100% more like 85% at this point. Its not really hindering my running at all, its just when I sit for a long period of time I get that pain that runs down the back of my right leg. But I think as I do the upper body strength training that will slow subside, as it always has in the past.

Thats about it for this morning, I feel I am on the right track and I am excited for the future....

Harry's hill tomorrow, I can't wait!!!!!!!!!!!!!

Hurricane Grid 9 (     )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.000.000.000.004.00

I did the Harry's hill loop this morning, I started with a mile warm up. I had a pretty good time going up Harry's hill not my fastest but it was a nice steady pace... On my way back down did a couple of miles at marathon pace those splits went as follows, 7:34(148) Really down and then I did a 7:39(150) more level on that one. I then did a mile and some change as a cool down, I felt really good today and I am just trying to keep things simple and not get any injurys..  I hope to do one more speed workout this week, maybe some 400 repeats but tomorrow will be a recovery run so maybe Friday....

 

Asic Kayano (220 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.041.000.000.000.008.04

Just did a nice recovery run today with one mile at marathon pace(7:15). I probably went a little to fast on the other seven, but it felt good and the quicker pace was towards the end. My average pace was 8:46 and my heart rate average was 141 with a total time of 1:10:33, the average pace seemed to be a little faster than my normal recovery run but ony by about 10 seconds or so per mile and my heart rate was over 140 only because of my quick last mile... Tomorrow I hope to do some 400 meter repeats and actually clock them, now that I know how my garmin 305 works....

Asic 2120 ( )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.051.001.000.000.008.05

I have decided to add some 800 meter sprints into my training schedule. I will do them every other week building up to 10 repeats by the time I start to taper for SGM... I started with a 2 mile warm up and the eased into my first 800, 3:22(150) I then did a recovery of the same length. the next one was a little slower as it was slightly up hill 3:32(154) Legs where feeling a little tired on that one. The next on was slightly down hill and that one was 3:20(153), the last one was a hair slower at 3:27(157) with a little up hill right at the end. I then cooled down with 2 more miles to finish out the run, my legs were alittle tired from yesterday's run and the week in general. I had three days where I had some speed work factored in for that run, so I am pleased with my week so far and I hope my legs will recovery for my long run tomorrow for some added mileage... I also did 20 minutes of upper body weight training and core training, I will see ya tomorrow. Asic Kayano 13 (228)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.050.000.000.000.0016.05

I felt real tired on my first couple of miles this morning but after mile three I started to loosen up. I think I am wornout from the increased mileage this week and the extra speed work, but I was mentally tough this morning and that was a victory in itself... I was proud of the way I stuck with it those first few miles and then my legs really responded, I actually speed up towards miles 10 to 14 but then the last two miles where pretty brutal, I think the week finally caught up with me. My average pace was 9:12 with my heart rate average at 136, with my total time being 2:27:10. Not real blazing speed but my legs were tired so I had to take it easy and wanted to take it easy, I accomplished all my speed work earlier in the week so i feel real godd about my miles this week...I am glad it is Sunday tomorrow  my body needs the rest bad, so I will be taking it really easy...

See ya monday.

Asic Kayano  (244 )

Comments
From Lybi on Sat, Jul 14, 2007 at 21:51:57

Good job, Clay! Looooooooooong run. I'm sure your training will pay off. Are you doing St. George this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.061.000.000.000.007.06

My legs were wiped out this morning... I decided to just try and do another recovery run and get through the workout, mile 5 I tryed a marathon pace mile and it about killed me (7:14) so then I slowed back down to recovery pace.. Average pace was 8:39 and my heart rate was 134 total time was 1:01:09. I think the extra mileage last week kind of took its tool on me, but I will continue the same mileage for this week but try and take it easy. I have a 10K coming up next Tuesday on the 24th, so I don't know how well I will do but I will do my best!

No strength training today as I had to meet with a client at 8:00am this morning, so I was up at 4:30am to get my run done, I will try and get that done later tonight.

Asic 2120.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

My legs have been dead so far this week, I know it is from the increased mileage of the previous week, but man I am really feeling it. I took it easy today treated it like another recovery run keeping my heart rate down and not pushing it to hard. My average heart rate  was 134 and my average pace was 8:50 total time was 1:10:47.  I am hoping after this week my legs will start responding, no strength training today as my legs are feeling pretty tired and work is calling, so no time. I hope to do Harry's hill tomorrow and get some good hills in and get that heart rate up...

 

Hurricane Grid 9 (30 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I did the Harry's hill loop today, I did not set any PR's on this route legs are still really tired and I didn't want to push it. I have a little bit of pain in my left shin right when I start my forst step to run and iut bothered me on the way back down Harry's hill, once I get going it feels alright, I hope it is not something serious will watch very closely...My average pace was recovery pace at 8:54 and the heart arte was averaged out at 138, total time was 1:12:42. My heart rate maxed out going up Harry's hill at 155 it is usually maxing out at 165 when I am pushing it hard but I didn't have it in the legs this beautiful morning, so hense the lower rate... I think tomorrow I might do a 5 miler and give my legs a break, but I will see what tomorrow brings, no strength training again today maybe a little tomorrow...

Asic Kayano (252 )

Comments
From Sasha Pachev on Wed, Jul 18, 2007 at 14:45:48

Are you getting enough sleep, and are you getting enough carbs after the run and during the day? Another problem could be the carbs not going in. Try eating lots of fruit and other forms of fiber to clean your stomach out really well so the carbs will go in better.

From Clay on Wed, Jul 18, 2007 at 17:34:13

On the sleep, probably not... I am average around 6 hours a night during the week and then the weekend maybe a little more. I will try that on the carbs too, I have a 10K next Tuesday in Spanish Fork so I will try that between no and then, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.040.000.000.000.007.04

I really took it easy today. just a nice recovery run and my goal was to keep my heart rate down under 130 and not look at the pace today. I am trying to get my legs back but it has been a chore, I am also trying to make sure I Carb up after the run to recharge my batteries so to speak. My average pace was 9:28 and my heart rate average was 128 total time was 1:06:09. My left calf was still giving me a little trouble, on the inside front of my legs around the calf,  but I was able to finish the run and it didn't seem to hinder me to bad.  I hope I have my legs back before the Speedy Spaniard 10K on Tuesday, they feel like heavy concrete bricks right now.

See ya tomorrow

 

Asic 2120 (184)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.050.000.000.000.005.05

I did a nice recovery run today, trying to get my legs back from the abyss, they feel like heavy bricks. My average pace was 8:35 and my heart rate average was 135, I am hoping that my legs will get thier sponk back and I can get the strength back as soon as possible... Not much else to say except see ya tomorrow and bring on that long run.

Asic Kayano (257 )

Comments
From James in Sunny AZ on Fri, Jul 20, 2007 at 15:28:01

Keep up the good work, Clay. All of my aerobic gains have been while running at a nice easy pace of around 8:30 - nothing wrong with that pace at all, especially if your legs are feeling heavy. Better to get your legs back under you than to push it too hard and risk getting injured.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.070.000.000.000.0015.07

long run Saturdays are soooooooooooo much fun, I took the pace very easy this morning my legs are still not back and I don't want to chance an injury. I ran the first 8 miles on my own and averaged about an 8:40 pace and then I hooked up with my Brother Curtis and we ran about 5 miles together at a slower pace, which was just fine with me. For the most part I felt pretty good I kind of lost it alittle towards the end but I think that was mostly due to the heat, it was one hot morning. Total time was 2:37:12 and my average pace was 9:17 and my heart rate was averaged at 133, not a real fast pace but that was not my intention, I am trying to increase my arobic base and I feel my pace is going to be there for SGM. In all my races I have averaged a 7:15 to 7:30 pace and I haven't done alot of speed work, so this incouraging. I will get another chance to test my fitness on Tuesday with the Speedy Spaniard 10K so hopfully this trend will continue.

 

Asic Kayano 13  (274)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

No running today, had to much at work going on. I had only planned on running 3 miles because of the Speedy Spaniard 10K tomorrow anyway. My brother and I usually after the race is over we run back to the start so we will have close to 12 miles tomorrow, I am hoping for a PR on this course and for my 10K in general, this is a pretty fast course un like the Freedom Festival 10K a couple of weeks ago. With that in mind I am hoping for a PR and see where my fitness is. I still plan on getting in 50 miles this week this would be my third weekend in a row, so I think I am on the right track.

 

PM I did a 2 mile jog just to lossen up the legs for tomorrow...

Comments
From zenflare on Mon, Jul 23, 2007 at 14:19:56

Good luck. I am working on training for the Boston marathon, too, but I haven't run enough lately in my training.

From Sasha Pachev on Mon, Jul 23, 2007 at 14:27:38

Clay - try going out for a jog tonight. It is not a good idea to run really hard after two days of no running.

From Clay on Mon, Jul 23, 2007 at 15:13:40

Okay, I will later, for sure... 3 miles or so.

Race: Speedy Spaniard 10K (6.2 Miles) 00:43:48, Place overall: 59, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.002.200.000.008.20

Speedy Spaniard 10K Fiesta Day's run, started out with a little jog around the park to pick-up our packets then jog back to the truck to get ready. After getting our numbers secured we jogged back to the start line and waited for the gun, my legs where feeling a little sluggish but I tried not to dwell on it... Started off with the first mile which is a pretty good uphill and then once you crest that hill it is all downhill to flat to the finish. My splits went as follows; 7:30(153), 6:49(168), 6:57(168), this is where I started to feel a little sick with a sideache and so I slowed down just a bit that split was 7:15(166).  I started to feel a little better but I still felt like I was just holding on, 7:13(168) but then I could see the end in site and started to pick it up just a tich, 7:09(171) and then the last .20 in 1:09 seconds. I did PR from two weeks ago but I did not feel as good at the end of this one as did 2 weeks ago, I have been increasing my miles the last couple of weeks so maybe that has something to do with it.

I do think I am close to attacking the 40 minute mark and breaking that mile stone, but I feel I still need to work on my aerobic base and then incorporate the speed work on top of that. My brother and I then ran back to his house after the finish which is about  1.5 miles, so it was a nice cool down that was done at recovery pace.

Asic Kayano 12 (32)

Comments
From Andy on Wed, Jul 25, 2007 at 09:51:11

Congrats on the PR.

From Lybi on Sat, Jul 28, 2007 at 15:29:10

Wow! That is a good time! You have a right to be sore after running like that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

I did a nice recovery run this morning. My legs were not to sore from the race yesterday, but my left tibia is still giving me problems about half way down and front side of the calf. I have had it exrayed and my brother-in-law said he couldn't see a stress fracture, but he also said that doesn't mean there isn't one. It seems to get better as the run goes on but then hurts a bit after I am done, will ice and see how it goes. I felt okay during the run, still a bit tired but getting throught it. My average pace was 8:52 and my heart rate average was 136 total time was 1:02:31, I will do Harry's hill tomorrow with some repeats, maybe.

 

Grid Hurricane 9 ( 37)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.000.008.05

I don't think I have ever had this happen to me before, two days after a race and then I get stiff! What the heck... I felt no soreness yesterday after the race on Tuesday, I did a nice recoverey run yesterday and then as the day went on I started to get stiffer and stiffer and then when I woke up this morning it was just brutal. So needless to say I kept it nice and easy, my legs felt like bricks in concrete it was a difficult run, no Harry's hill this morning either. Average pace was 9:20 and my heart rate average was 133 with a total time of 1:15:02, I hope I feel better tomorrow!!!!

Asic 2120 (192)

 

Afternoon and my legs are so sore, ooch!!!!

Comments
From Sasha Pachev on Thu, Jul 26, 2007 at 16:51:51

This is a fairly well known condition, and it does have a name - delayed onset soreness. Not much you can do about it except take it easy, get lots of sleep, eat good food, and wait.

From Clay on Thu, Jul 26, 2007 at 17:27:13

Do I still run tomorrow?

From Sasha Pachev on Thu, Jul 26, 2007 at 17:40:56

Yes, if not too sore, otherwise, cross-train.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5514.000.000.000.0014.55

I did a long run this morning and 14 of those miles where done as a tinman tempo which is around a 8:25 minute pace at this pace I feel I could run all day on a flatter terrain, this is not my Marathon pace, my MP is about a minute faster (7:25).  I actually averaged  a 8:24 pace for those miles which I was really proud of because I did Harry's hill first thing this morning so I was excited about how my legs held up for the rest of the run after that beast of a hill. My average pace for the entire run was 8:34 with my heart rate average at 144, total time was 2:42:48. I really needed this run to get my blood flowing again and my heart back into it, I am alittle tired right now but I think that is a good tired because I pushed it pretty hard... My brother and I were suppose to run down Payson canyon today but he had to work so I am hoping for next Saturday, we have been trying to run that once a month.

I was able to see all the Spanish Fork boys and girls out running today I was able to stop and chat for a bit it is a great brother and sisterhood and makes for great memories, they are a good group of people, and they always let me fill up with powerade and water that they have on hand, it doesn't get any better than that!

Time for a nap!!!

Asic Kayano12 ( 51 )

Comments
From Curtis on Sat, Jul 28, 2007 at 22:39:46

Good job today Bro. You beat my butt today. Sorry about Payson canyon.

From Clay on Sat, Jul 28, 2007 at 23:39:17

No problem Bro. We will get-r-done next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was not able to run this morning as I was up all night with my son Ethan who had the flu, poor kid. I am going to try and get in a late evening jog tonight if I can find a minute, my left tibia and calf are still really bothering me, so if I do get out it won't be for very far. I will up date late this evening. Aren't kids great,  ya gota luv em. I am on no sleep...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.035.001.000.000.008.03

I finally was able to get a good nights rest and my son Ethan seems to be getting better, so I was up at 5:15am and then headed out. I decided to do a 3x800 meters with a tinman tempo thrown in, my splits for the 800 meter pick-ups were done at marathon pace or close to that and they went as follows; 7:40(3:40), 8:07(3:59) up-hill, 6:59(3:20)alittle downhill. The rest of the run was done at a tinman tempo and those splits went as follows; 8:18, 8:41(recovery), 8:48(recovery), 8:14, 8:23. My left tibia and calf where alittle sore at the beginning but then seemed to lossen up as the run went on, I did some strength training on my legs and core area to end out the morning. I am hoping that the strength training will help the calf discomfort and help it along the way to recovery, that seemd to help my PF get better so I am hoping for the same result here.

Recovery run tomorrow and then Harry's hill on Thursday...

 

Asic Kayano 13 (282 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.130.000.000.000.008.13

My standard recovery run this morning, Payson park loop. My legs were dead for the most part and my calf was hurting along with I am losing a nail on my foot so it seems I am falling apart... Then about halfway through my run I had a rush of you know what, it was like trying to hold back the tide, if you know what I mean!!! So I lymped my way to the nearest bathroom in the park and they where locked, I mean who locks the bathrooms in the heat of the summer... So at this point I was at the end of my rope and in tears, and I happened to find a trash can and well lets just say it wasn't pretty and leave it at that! I struggled the rest of the way home and right now I feel as though I have been beat with a bat, I am wondering if I picked up what my son Ethan had, I quess time will tell on that... My average pace was 9:30 and my average heart rate  was 131 total time was 1:17:17, for about a half of a mile I had to walk so that accounts for the slower time and that was right before I had my little problem, I am sorry for those of you who have to read this but I hope you can all sympathise with my plight...

 

Asic 2120 (200 )

Comments
From rdrunner on Wed, Aug 01, 2007 at 13:11:06

Hi Clay! I could go for a run any day you would like except Sunday. I live in the northwest part of Vegas right by I-95 and Ann Road (if you know Vegas) so it is really easy access. If you don't know Vegas it is about 15 miles from downtown. My wife and I start each morning at 5:00am (to avoid the heat and so I can make it to work by 8:00) right in front of our house. Email me at jdchatterton@yahoo.com and let me know what day/days you want to go. By the way, I know exactly what you are talking about with your miserable experience this morning....been there, done that. Some mornings it's just better to stay close to home.

From Curtis on Wed, Aug 01, 2007 at 22:47:21

Nice report little Bro. You seem to have all the fun. By the way are you going to vegas? I seen rdrunner is interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.711.000.000.000.002.71

Harry's hill loop this morning. When I started out  My leg was hurting so bad that I thought I was going to have to quit, but then as the run went on it got better and better and then towards the end it felt great, so I don't know what is up with it. I haven't ever had an injury like this, I don't know if it just goes numb after a mile or so or if it loosens up I can't really tell. I felt strong going up Harry's hill and then I extended the run to the round about to the mail boxes for the woodland hills people and then I turned around and came back home. This is a good hill workout for up hill and downhill training, my average pace was 8:46 and my heart rate average was 141 total time was 1:16:17, I did a tinman tempo on the way back for the downhill with 1 mile at marathon pace (7:48) the rest at a 8:25 pace which is a tinman tempo for me.

 

I will do a recovery run tomorrow to get ready for the Payson Canyon run on Saturday with my brother Curtis (fast running turtle) that should be a tough one!

Hurricane Grid 9 (45)

Comments
From Andy on Thu, Aug 02, 2007 at 16:19:47

Is it your tibia that is hurting? Running severe downhills always aggravates my tibia. You may want to take a break from Harry's Hill until your legs feel better.

From Curtis on Thu, Aug 02, 2007 at 22:08:50

When did I become fast? A least I don't have the fast runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

A major recovery run this morning. My legs were dead from yesterday's workout and the strength training, so I decided to do a true recovery run for me and keep my hear rate under 135 and take it real easy, I did not want to have dead legs tomorrow when we are running down Payson Canyon... My calf and tipia were less painful, which is a good sign but my stomach is not feeling real good if you know what I mean, the problem wasn't as bad as a few days ago but still alittle up set. My average heart rate was 129 and my average pace was 9:14, total time was 55:32, so it was a real easy run and I think my body was saying thank you.

Payson canyon tomorrow, running with my brother Curtis should be a real blast!!

Kayano 12 (57 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.011.000.000.000.003.01

Payson canyon downhill run this morning with my borther Curtis. We pretty much kept it easy this morning, with a couple of strides in there to break-up the boredom, we did 1 mile at marathon pace or close to that (7:59) but the rest were at a comfortable pace, which was just fine with me. My legs have been dead all week and I think it is from the strength training I did on my legs this week, I did it twice and I think it took its toll. It was fun running with my brother Curtis it make the miles just fly by and its good to chat and catch upon the things going on in our lives... Average pace for the entire run was; 8:50 average heart rate was 122 and total time was 2:03:44. For the most part my calf and tibia held up all right, still alittle sore but tolerable.

I am glad it is Saturday, I am ready for some rest tomorrow I'm sure my body is too...

Asic Kayano 13 (296)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.000.000.000.006.25

Ran on the treadmill at our Hotel I did a 3 mile tempo with a 3 .25 cool down...  Not much else to say except I realized how much I hate running in doors on treadmills. I will be running with Jeff tomorrow...

 

Asic Kayano 12 orange (6)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

Ran with Jeff C. from Las Vegas who is on the blog, we did a mile in a half loop around his house and then headed out and I saw a different part of  Las Vegas that you never see if your just driving through and it was a lot of fun getting to know Jeff a good runner, I think I slowed him down a bit but he was a good sport about it. We kept the pace at around 8:30 which was just fine with me,  my legs have been dead since last Saturday's down hiller so it felt good to take it easy.  It was pretty hot for 5:00am in the morning but it was still tolerable with alittle breeze, I wish Jeff all the best in his training and I will see him in SG it was good to meet a fellow runner and fastrunning blogger.

 

Asic Kayano 12 Orange ( 13)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Travil day today, no running...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.052.000.000.000.004.05

I am doing a mini taper for the Provo Riverwoods Half Marathon which is on Saturday. I just did a mini tempo run to wakeup the legs from a day off from traviling, I started out easy with a warm up mile and then eased into the 2 mile tempo. First split was 8:23 and it felt comfortable and then I eased into the 2 mile tempo, 8:16, 7:05, and then a cool down mile of 8:28... Tomorrow I may do a easy recovery run of 6 miles or less and a real easy pace just to keep my legs loose, my tipia is still sore and I am beginning to think that it is Shin Splints Because today it was hurting at first and on the fast miles it hurt less than on the warmup and cool down miles where it seemed to be more painful. I don't know what to do for shin splints if anyone reads this and you have some good suggestions then please let me know, I have never had to deal with this before, even when I was younger.

Well that is about it, see ya tomorrow...

Huricane Grid 9 (49)

Comments
From James in Sunny AZ on Thu, Aug 09, 2007 at 16:59:34

Clay,

I dealt with shinsplints quite a bit during high school, and have struggled with it off and on later in life as well. Is your tibia sore on the inside or outside of your leg? Shinsplints is usually an overuse type injury that you see with a combination of things - too much, too fast, too hard, poor biomechanics (i.e. overpronation) coupled with shoes that are not providing adequate cushioning/stability. I had problems with shinsplints in high school because I did not run cross-country, and didn't run during the winter, so my body was not prepared for the stress of track season. Later on, my issues with shinsplints have often been similar - start up training and do too much, too fast, too hard, and my leg muscles are unable to deal with the added stresss, or wearing shoes that were not right for me. For me, there have been several things that have been important to avoid it: 1. gradual increases in my training (both distance and speed), 2. proper shoes with additional arch supports if necessary (I mildly overpronate), and 3. making sure I don't put too many miles on my shoes before I replace them. In terms of treating, in addition to the NSAIDS (motrin or aleve, not tylenol) you can also fill a smaller waste basket (rectangular shape) with ice water, and soak your leg (yeah, that always feels good for the first 5 minutes) for about 15 minutes, and you can also try wearing a compression wrap, or taping it (just make sure you shave your legs first) - there should be taping methods shown online. Another thing you can do is exercises to strengthen the muscles in the front part of your lower leg (mainly the tibialis anterior, which is on the outside of your lower leg). The best thing to do for that is kind of like tapping your feet - keeping your heels on the ground, use your muscles to flex your feet up (dorsiflexion)Couple sets of 10-20 reps can help strengthen those muscles. These have been things that helped me. Sorry for the huge post, but I feel like I can actually contribute knowledge here . . .

From Clay on Fri, Aug 10, 2007 at 09:14:47

Thanks James. The pain is on the inside of the shin, and how many miles on my shoes should I think about replacing, I rotate between 3 different pairs of shoes. I do have a compression wrap but I haven't been using it but I think I will start, I will do the ice thing as well. Thanks for all the info I'm sure it will help...

From James in Sunny AZ on Fri, Aug 10, 2007 at 10:36:10

That's exactly where I have gotten mine in the past. That is considered to be "posterior shinsplints" - don't ask my why. In terms of replacing shoes - everyone is different. Typically it is recommended somewhere between 300-400 miles, but some shoes may break down quicker than others. One way you can tell is to look at the outside of your midsole - in between the upper and the outsole. If it is all scrunched and wrinkled, that is a sign that the midsole (which provides the cushioning and stability) is breaking down and cannot provide the cushioning and support your feet need. Do you keep track of the miles on your shoes?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.050.000.000.000.005.05

Easy recovery run today... My shin and calf where really giving me problems this morning, very painful.  After about 2 miles the pain started to subside but it was still there, I will just have to get through those first couple of miles tomorrow and then hopefully I will be able to do it and finish strong. Not much else to say except I will be up early tomorrow for the Provo Riverwoods Half Marathon, so I will see how that goes... Average pace today was 9:00, total time was 45:24, my heart rate average was 139.

Asic 2120 (205 )

 

Comments
From Andy on Fri, Aug 10, 2007 at 09:15:44

Good luck in the race tomorrow.

From James in Sunny AZ on Fri, Aug 10, 2007 at 23:39:57

Good luck, Clay. Wish I could be there for the 1/2. I will have to settle for my long run tomorrow. You may want to wear the compression wrap for the 1/2 to provide some extra support. Anything else you can notice that may have changed? Stride, pace, sudden increase in mileage? One pair of shoes feel different than the other?

From rdrunner on Sat, Aug 11, 2007 at 00:35:58

Good luck tomorrow. I hope your shin splints start feeling better. Mine got so bad last year it hurt to even walk. After SGM last year I took it easy for a few weeks and they seemed to get better. I tried a few things during that time that seemed to help a little. Rest, ice, compression, more rest, all easy running (no speed or hills), lots of stretching. I also use a roller almost every night, it's hard to explain but here is the web address for the product: www.tptherapy.com. I use the footballer kit with the block. I also take the roller and roll it (firmly) down the inside of my shins (ouuuuuch), when I first started using this product with bad shin splints it hurt like heck, but it seemed to loosen the muscles and break up the lactic acid. It's a bit pricey but I highly recommend it or something similar. I should have told you about it the other day when we ran but I take if for granted now because my shins don't even bother me anymore. This is coming from the kid who had shin splints every day of high school cross country and track seasons. Good luck, let me know if you have any questions. You have my email and cell so don't hesitate to contact me.

Race: Provo Riverwoods 1/2 Marathon (13.1 Miles) 01:34:42, Place overall: 79, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0013.110.000.000.0013.11

I don't know where I finished, one print out said 78th but who knows and I don't know how I did in my age divison, I am hoping maybe a top 10. I felt pretty good throughout the whole race started out a little faster than I should have but I just went with it. My shin splints on my left tibia where okay during the race, but right now it is really sore,  I iced for about 15 minutes but it is still really sore. My splits went as follows; 6:48(148), 6:55(161), 6:57(157), 7:11(158), 7:17(158), 7:29(160) hill, 7:39(166)hill & headwind, 7:14(162), 7:19(161), 7:16(162), 7:28(162) this split seems  to be wrong, because the next one was 7:03(166) I was crusing pretty good the last three miles so miles 11 and 13 seemed wrong 7:17(168), 43.15 for the last little bit... My splits for miles 11 and 13 seemed more like mile 12,  7:03ish my heart rate was around the same as mile 12 there was alot of variance that just didn't seem right.

 

All in all I PR'd from last year, average pace was 7:13 and the heart rate average was 160 so a good tempo run. I wanted to do some cool down miles but had to get back home for the Salem Day's Parade, so I only was able to do the race miles today, once they have the results listed I will update...

Good job goes out to Sasha and the other fast running blog participants...

Kayano 12 (70 )  Blue.

Comments
From brent on Sat, Aug 11, 2007 at 23:32:04

congrads on the PR. This is quite an improvement from last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.050.000.000.000.007.05

My shin was really sore this morning, I have been messaging and icing three times a day and wearing my compression sleeve when I run, I used it saturday for the Provo Riverwoods half and it worked pretty good. The first mile or so was really painful but then as I got warmed up it was tolerable but that was about it, I was not able to go very fast as I kepted it around a 9:00 mile. My total time was 1:03:26,  I think any tempo runs are out of the question but I will determine whether I do that from day to day and then go from there. I don't know if I should run through this or take some time off, I would really hate to take any time off because of the SGM and I like where my fitness is at and I really don't want to loose it... I do think I will decrease mileage just a little bit to see if it will speed up recovery, but agian I will take that from day to day...

 

See ya tomorow...

 

Asic Kayano 12 orange ( 20)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today my shin and leg where hurting so bad I had a hard time walking, I am hoping that if I take some time off it will help it heal but I sure don't want to... I am taking today off and then see how it feels in the morning and then go from there, bummer I was so excited about where my fitness was for SGM, this is a tough deal.

Comments
From James in Sunny AZ on Tue, Aug 14, 2007 at 13:45:43

Clay, you may want to consider going to see a doctor about your shin if it hurts so bad that it is hard to walk on. I know that it is hard to not run when you are feeling fit for SGM, but the alternative is a cast and crutches if you end up with a stress fracture. Perhaps consider some cross-training (biking, rollerblading) or underwater running? This would allow you to keep your fitness with little to no impact.

From Curtis on Tue, Aug 14, 2007 at 21:53:02

Sorry about your leg. It's a bummer to have an injury. Hang in there and don't stress to much it will get better.

From Brent on Wed, Aug 15, 2007 at 21:37:38

Clay, I agree with James, hit the cross training heavy if it does not bother you leg and shin. Do 2 minutes easy and one minute hard as you can on the exercise bike. This will keep your arobic fitness high during the down time. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No training again today, trying to give my leg some time off and see if it will heal up... This is very, very, very frustrating.... I'm going to give it until monday and see how it feels and then go from there, if it is on the mend then I might give alittle more time to see how it does. This is not fun, did I say this not fun,  I think I did...

 

 

PM walked 9 holes of Golf at HobbleCreek Golf course, with my shin support and it felt okay, but was alittle sore afterwards.

Comments
From Curtis on Wed, Aug 15, 2007 at 22:06:22

Hang in there little Bro. this to shall pass. You will be back on the road in know time. Do you have a bike to ride? This might help take away some of the frustration.

From Lybi on Thu, Aug 16, 2007 at 01:35:28

Clay this is temporary! You are going to be okay. In fact, this is going to be your best marathon ever!! I can feel it! Ask Ashman. Do you have access to an elliptical? Tomorrow I better see something in the way of cross training. I'll be watching... CLAY ROCKS! CLAY ROCKS! CLAY ROCKS! CLAY ROCKS! CLAY ROCKS! CLAY ROCKS!

From Clay on Thu, Aug 16, 2007 at 12:13:30

Thanks for the encouragement...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I will be doing the elipitcal glider this evening, I have to do something... If It doesn't seem like it is getting better then I might have to lay off completely, but I will see on that. I will up-date later this evening and let you know how it went, I know that yesterday when I was walking it got hot under my support that I was wearing and it almost helped to have it heating up, so I tryed some heat on it last night to see if it would help, along with the Ice... I will see ya later tonight.

 

PM- I did 64:00 on the eliptilcal glider, the RPM average was above 90 for most of the workout... Not much pain if any on the leg, which was pretty cool, but it has been sore for most of the day so that was surprising that it did so good. I will continue with the elliptical for now and see how my leg does, it really kicked my butt tonight, it felt goooood... I am putting down 7 miles for the workout, I went by my heart monitor which averaged between 135 and 145 and for the time I think it justified the 7 miles.

Kayano Orange

Comments
From James in Sunny AZ on Thu, Aug 16, 2007 at 23:56:22

Way to go, Clay - we used to have an elliptical, and it kicked my butt, too. Elliptical is an awesome aerobic exercise that is no impact. Your legs will love you for the break from the pounding. I would recommend that when you start up running again, mix in easy runs with elliptical workouts to not bring back all the pounding at once - your legs will need to get used to it again.

From Lybi on Fri, Aug 17, 2007 at 00:53:07

Awesome! Ya that elliptical sure can give an effective cardio workout. Keep it up for a good while so your leg can heal, I'm thinking at least 2 weeks. And then introduce running gradually, in combination with your ellipicizing, or whatever you want to call it. You are gonna be great. CLAY ROCKS!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

53:00 minutes on the elliptical, I kept the speed between 85 and 90 just trying to take it easy... My shin felt okay, but there's no way I could run on it,  thank goodness I have the elliptical or I would be going crazy. I wish I could do a long run tomorrow but I guess I will have to just be happy with the ellipitical, its awfully boring on that darn thing, but I am trying to endure to the end so to speak! I am going with 6 miles today because I feel that is the time I put in even if I had run for this amount of time, or something like that...

 

Asic 2120

Comments
From Wildbull on Fri, Aug 17, 2007 at 10:42:30

Sorry to hear about your injury! Injuries are very frustrating. Hang in there. I think you are doing the right thing by going less impact and cross training on the elliptical. I had a few injuries myself from calf to stress fracture to shin splints.

From James on Fri, Aug 17, 2007 at 14:27:29

Hope things get better for you. I seem to have several little aches and pains going on right now, and I don't even run the mega miles.

Do you live in Spanish Fork? If so, I was wondering if you run with Pat and Kent?

From Curtis-Running turtl on Sat, Aug 18, 2007 at 14:26:26

Hang in ther little Bro. I think you are doing the right think by takeing it easy. You will still pr in SGM, I promise. Your awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

64:00 minutes on the elliptical this morning, shin felt pretty good, a little sore right when I got out of bed but then once I got going it felt pretty good... I am pretty tired of this working inside crap it is really boring, I put down 6 miles for the effort I had the RPM averaging above 100 for most of the workout so I was a sweatin machine... I am hoping this leg heals up quickly atleast that is my prayer, morning,  noon and night... See ya Monday.

 

Kayano 13

Comments
From Brent on Sat, Aug 18, 2007 at 17:18:20

Clay, good job, keep up areobic conditioning. Try this, if you have not already, get some dixie cups, fill with water, freeze them. Three times a day, ice your shin for 10 minutes with a circular motion with the dixie cup. Tear off the top of the dixie cup as you need to expose the ice. Put a towel under you leg, it gets wet. I had a physical therapist show me this trick, the best way to ice. Good luck

From Pat on Sat, Aug 18, 2007 at 23:13:37

Clay

Always good to see you out. Keep working hard and you'll be there for SGM. Go easy-run hard.

Pat

From rdrunner on Sun, Aug 19, 2007 at 23:32:57

Keep it up Clay. I know it sucks to train inside, but be patient. Your patience will pay off in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

64:00 minutes on the ellipitical, the first 30 minutes I took it pretty easy but then the last half I really pushed it. My average RPM was 95 or above for that stretch and it was kicking my butt! I sweat like a pig when I am on that thing, it is amazing... Leg felt pretty good a little pain at the start but hardly noticable after I got going and it feels pretty good right now, it being 4:00pm. My goal is keep this up for this week and then I am hoping I will be back to running next week, but that depends on how the recovery goes.

I appreciate all the encouragement I have recieved throughout the last week, it really helps to get me through the day and it helps with the motivation factor as well, Thanks!!!

 

Kayano 13

Comments
From Curtis on Mon, Aug 20, 2007 at 21:13:34

good job today little Bro. I am proud of you that you are keeping at it. Your my hero. Keep fighting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I took it pretty east today on the glider as the last four days I have hit really hard so I went with 40 minutes today at an easy pace... I put down four miles as I feel this is what I earned this morning. I might on Saturday take my legs out for a little run on the road and see how they do but it wouldn't be for very far, but again that will depend on how it feels come Saturday...

 

PM- I decided to give my  leg a try and see how it is doing so I went 2 miles with my son, he is getting ready for fall soccer so we went for a run... Much to my displeasure my leg is not healing, infact it is roughly the same... I have taken almost 10 days off of no impact and cross- training and it doesn't seem to be getting any better, even though when I cross-train it doesn't hurt,  but it doesn't seem to be getting any better either. I am at a cross roads here and I don't know where to turn, my brother-in-law is going to get me an appointment with an orthopedic he knows real well to see if he can find anything, very discouraging. Man, I have come so far it is so hard to take... I don't know...

Hurricane Grid 9

Comments
From Lybi on Tue, Aug 21, 2007 at 16:18:52

Hey Clay, I've got a crazy idea.

This Saturday you COULD run a couple of miles, which probably won't help your fitness all that much at the level you are at right now, but which COULD still be a little too soon for your shin to be completely healed OOOOOOOOOOOORRRRR you could take this challenge: Do the elliptical while you watch an entire full-length movie. This will simulate the 15-20 milers most people running St. George are doing now. Gotta give your muscles and liver the message that they need to start storing more glycogen. Hope you take the challenge.

CLAY ROCKS!

From Lybi on Wed, Aug 22, 2007 at 16:02:27

Clay I'm so sorry! Now I feel like a jerk for trying to push you. Hope you are going to be well soon...

From Clay on Wed, Aug 22, 2007 at 16:15:31

No proplem, its not your fault, I am just a stupid runner who refuses to give into the injury and hopes and prays for it to get better.... Its pure stupidity on my part, girl... In the words of the Terminator "I'll Be Back".

From Sasha Pachev on Wed, Aug 22, 2007 at 16:21:48

Actually, Lybi had a good idea about the elliptical long run. I would also do some running, about 75% of the maximum possible you think will not make it worse. In many cases running in proper amount through an injury actually helps it heal faster, but you need to find that golden balance where you are in a positive cycle where it is always better the next day. You could try experimenting with various combinations of elliptical and running.

From Clay on Wed, Aug 22, 2007 at 16:30:39

would I run first and then do the elliptical after I run? Last night I ran at a pretty good pace for 2 miles but it has been sore all day and I don't know if I could run on it again today, its pretty sore...

I did do the ellipitacl glider this morning for 35:00 minutes and there was some pain which I haven't had with previous workouts.

From Clay on Wed, Aug 22, 2007 at 16:56:33

would I run first and then do the elliptical after I run? Last night I ran at a pretty good pace for 2 miles but it has been sore all day and I don't know if I could run on it again today, its pretty sore...

I did do the ellipitacl glider this morning for 35:00 minutes and there was some pain which I haven't had with previous workouts.

From Sasha Pachev on Wed, Aug 22, 2007 at 17:12:48

If you run, run at a very slow pace - no fast than 9:30. You will have to experiment with the right mix of running and elliptical. I would start with the elliptical, run a bit, then go back to the elliptical, then maybe run some more after that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I was only able to do 35:00 minutes on the ellipitical today as my leg was very sore, not a good sign... I tested it last night for two miles and it has not healed at all, after 9 days of crosstraining I thought there would be some progress but it is very discouraging.... During the crosstraining it was not giving me any problems but it is not healing either, so that is not a good sign either.

I have until the 15th of September to cancel my rooms in St. George and get a full refund, so that is kind of my last chance so to speak whether I will be able to run the Marathon or not. I am thinking of suspending all training period to see if that will help with the healing process... I have come so far.  Man,  this is very disappointing and hard to take...

 

PM- I decided to try something this afternoon when running with my son, I ran at a much slower pace and my leg seemed to do alot better, we only went 2 miles but my leg has already recovered and is feeling pretty good... We averaged a 9:40 pace, I know it was slow but I was amazed that my leg did so much better. So I am going to try this tomorrow morning, a slower pace taking it easy and see how I do and see how I recover. I will then incorperate the ellipitical in with running to see if I can find a balance, and also heal along with that. I will also evaluate on a day to day basis to see where I can improve the formula atleast until I am fully healed... Hopefully I will not regret it down the road for this bold undertaking, wish me luck...

 

kayano 12 blue ( 72 )

Comments
From Andy on Wed, Aug 22, 2007 at 16:37:12

I would offer some encouraging words but I know that they would ring hollow. I've been there and it really sucks to put in so much work and get to a point of feeling good about your fitness only to be knocked down with an injury. Look at what Paul went through last year only to come back stronger and faster. Good luck with your recovery.

From Clay on Wed, Aug 22, 2007 at 17:31:55

Thanks Andy... I appreciate the kind words, and your right this does Suck!!

From Sasha Pachev on Wed, Aug 22, 2007 at 23:55:58

There is absolutely no need to run any faster than 9:40 for you right now. You can maintain your aerobic fitness very well. I would recommend canceling your St. George entry. There will be many marathons after that - Valley of Fire, if you want to travel, Richmond, St. Jude's in Memphis,TN or Rocket City in Hunstiville, AL. You can really blow up big time in a marathon even when things are just slightly off, and much more when they are seriously off.

From Brent on Thu, Aug 23, 2007 at 00:03:44

Clay, hum, I was in the similar situation as you, hurt in August, what to do. See the doctor as you mentioned. I would not blow off St.George until you see what the doctor says. If you can keep up your cardio, you can still run St.George for the experience if you get healed up. My advice, spinning classes or hard uphill bike rides. You need to work extra hard if it does not bother your leg. Good luck.

From Lybi on Thu, Aug 23, 2007 at 00:41:22

Please! Run only on grass or track!

From Clay on Thu, Aug 23, 2007 at 13:31:00

I have consulted a Doctor and he is going to put me in a boot for two weeks, I keep tearing the ligiments and the tissue and so it never has a chance to heal... So I guess that seems to be the best course of action at this point. After the 2 weeks I will then see where I am and if I can still run the SGM. He seems to think that this will work and I trust the guy, so I will keep you up-dated on my progress...

Thanks for all the concern and good advice, you guy's are great. You to Lybi!

From Brent on Thu, Aug 23, 2007 at 15:05:39

Clay, it sounds like you have a chance to run St. George. Just my thoughts, I love the St.George marathon, I would run it at 11 minutes miles if needed. But, you would want any long last injuries. Good luck. By the way, our times were pretty close at the Provo Half, I would have said hello if I could have recognized you.

From Clay on Thu, Aug 23, 2007 at 15:38:49

What is your blog address? That is really wierd that we didn't know each other or recognize each other, good job on the Half it was a PR for me... I was even dealing with my leg when I ran that so I was real satisfied with my time...

Thanks for all the good advice, and I still think I can do St George too. I have talked to alot of good runner who say I won't loose my fitness, its mostly mental.

Thnaks Again.

From Brent on Thu, Aug 23, 2007 at 16:50:01

Clay, BS Rools, address, not fast enough to be fast and not slow enough to be slow. Always somewhere in the middle.

I had a thought, it seems all the bloggers that run St. George should consider meeting after the race? James from Arizona seems to be pretty close to our possible finishing times.

From Clay on Fri, Aug 24, 2007 at 12:03:39

Ya, James is a good guy I ran with him in the Riverwoods 10 Miler in june, but he is a hair faster than me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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Strength  trained the upper boddy this morning, no running.  Recieved my soft cast and boot and am trying to stay positive, thats about it...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I am in my soft cast and boot for 5 days and then no running afetr that for another 7 days and then I will evaluate and see where my leg is. I am hoping that I will be able to resume my running and get back to it. I will be doing upper body training 3 to 4 times a week just to keep my from going insane...

Later...

Comments
From James in Sunny AZ on Fri, Aug 24, 2007 at 15:15:33

Clay, was this based on a diagnosis from the orthopedic surgeon? If so, what was the diagnosis? I can empathize with the injuries - I have had my share of them, and no matter what it is frustrating. For two years in a row, I had to tell myself, "there will be another St. George" when I had to cancel due to injury. Hang tough, do whatever you can to keep up your fitness. "Never give up, never surrender" - Galaxy Quest

From Clay on Fri, Aug 24, 2007 at 15:30:20

It looks like a tissue tear that I keep tearing everytime I go out whether its the elliptical or running... Sometimes they will heal on there own and sometimes they just keep tearing, which tells me I need to do some strength training in that area. My Brother-in-law made the Diagnosis, he is a foot ankle and knee guy, no stress fracture which is good. after the 10 days or so He will evaluate and seems to think I can start running again but that depends on the degree of healing, so we shall see.

If I am able to run SGM I know that I will probably not be able to run it as fast as I would like, but that would be okay with me. I'll be okay, and you are right there will be other marathons and other mountains to climb, so to speak.

Thanks for your help and concern, and I am still planning on being there and running the SGM...

From Lybi on Fri, Aug 24, 2007 at 16:03:15

Cool! I'll bet you are really making that boot look stylish. Now everyone is gonna want one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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No running again today, I just did 30 minutes of upper body weight training. I am still in the boot until Wednesday or Thursday and then I will have a week after that to get it off and then test drive my leg and see where I am at... The soft cast is off and now I am just in an ace bandage, it feels pretty good but if I was to run on it  I don't know how it would feel, I am just hoping and praying for the best. I am giving myself until the 15th of September to decide whether or not I will be running SGM or not, I have to notify the hotel by this date to get my full refund on the rooms, so that is D-Day so to speak. Tomorrow I plan on doing my upper core training, I know this sounds boring on the strength training but it is the only thing that is keeping me from going crazy!!

See ya tomorrow...

Comments
From Brent on Mon, Aug 27, 2007 at 17:51:51

Clay, thanks for your comments. Lets hope for the best, you will make it to St.George. Hobblecreek is a much better course than in prior years. Come run it next year. It seems that if you do run St. George, it may be best to do no hard workouts or long runs before St. George. Also. do you have an idea what caused the injury so it can be avoided in the future? Based on your Provo time, I would bet you could still break 3:30 without any running before St. George.

From Clay on Mon, Aug 27, 2007 at 23:53:14

Thanks for the kind words, Brent... I might have to come and try that one next year, there was alot of good runners in it this year. As far as what caused the injury I think I increased my milage to fast and to much, back about 4 or 5 weeks ago. Just stupidity on my part, but I have learned my lesson. I should of kept it at 40 miles for acouple of more weeks, but I increased and that was when I started to have the problem and it slowly got worse.

I think if I stay off it like I have, and give it a chance to heal I feel like I can still run SGM, and if I can get back to doing 3 to 6 miles a day I think my fitness will still be there. But we shall see...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper core training this morning on the big rubber ball, 450 crunches and then alternate with push-ups between those, total sit-ups 80... My leg feels alittle better but I can still feel the injury at certain times so I know it is not 100%, maybe more like 65%, so a long way to go. I am hoping that with in the next week I will see a noticable improvement so that maybe I can start running again, atleast in a limited compacity. But we shall see. 

Comments
From Lybi on Tue, Aug 28, 2007 at 11:40:00

That's it, Clay. Keep the faith. Now your blog name takes on a whole new meaning. "Never Give Up!"

From Clay on Tue, Aug 28, 2007 at 12:36:00

Thanks, Lybi. It has taken on a new meaning for sure...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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No training today...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still no running yet, but my leg seems to be getting better I had no pain at all yesterday and it seems it could be the same for today. As I got out of bed this morning there was no pain so that is a good sign, but the earliest I would actually try to run would be Monday and that is if I stay pain free until then, I am still in the boot and nothing else... I did 30 minutes of upper body core training, with 300 crunches on the rubber ball and then alternating sets with as many push-ups as I can do between those. I will do some upper body weight training tomorrow on the Bowflex, to round out the week,  if I stay pain free through Saturday it will be real hard not to throw on the shoes and give my leg a test run, but I will try to control myself.

See ya tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still no running today, but I am out of the boot which is good... I did do about 5 minutes on the elliptical gilder just to test my leg out and there was no pain, but then I went out on the grass and ran around on it and there was still some discomfort, it wasn't as bad as it has been but I am still concerned. I will probably give  it until next Tuesday  or Wednesday to see if it improves, I mean the pain that I was feeling today was nothing like it has been and I think that I could train on it but I want to be very careful at this point and make sure it will hold up...

I also did 30 minutes of upper body weight training and stretching, I felt pretty good about that.

Comments
From Sasha Pachev on Fri, Aug 31, 2007 at 16:47:36

Good idea to be cautious. Do as much stress-free aerobic exercise as you can in the mean time to keep the general aerobic fitness up and the weight down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Well I was finally  able to run this morning...I decided to take it easy and just test my leg out a mile at a time. I was up at 5:30 am  and then headed out the door and I can't believe how much sun light we have lost over the last 2 and half weeks, I think fall is on the way. Started out real slow averaging around an 8:50 mile and then just kinda kept it right there for the first half of the run.The second half I slowed down alittle bit just to be safe and my legs were real tired too, average pace was 9:24 and my heart rate was alittle high at 146, total time was 56:30.  Legs felt heavy but that was to be expected, my leg was feeling pretty good on a scale of 1 to 10 pain wise it was about a 2, so that is a good sign. I think tomorrow will tell the real story on whether I can train on it or not, I will have to see if it is sore or not but all indications right now tell me it will probably feel fine, as it is not sore right now. I iced really good after the run for about 15 minutes and I will probably do it again in a while just to be safe. I have been taking Aleve every 12  hours and I seem to be getting better results with that than just regular IBprofhin... So all in all I am really pleased with the results this morning, but tomorrow will tell the story and I hope it is a good one. I also did 30 minutes of upper body weight training, two sets of each exersize with low weight and high repititions.

 

Kayano 12 (  78  )

Comments
From Lybi on Mon, Sep 03, 2007 at 10:55:54

Cool! Take it easy on that leg. I have high hopes for you!

From James in Sunny AZ on Mon, Sep 03, 2007 at 11:44:39

Way to go, Clay, just be patient this week and baby your leg. There are still almost 5 weeks until St. George, and guaranteed, you have not lost that much fitness in a couple of weeks. Look forward to seeing you at St. George.

From Brent on Mon, Sep 03, 2007 at 12:53:10

Clay, good to see you back as a running road warrior. Good luck on the next run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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Well, my leg started hurting midway through the day yesterday and as the day went on it got progressivly worse. I tryed some heat on it and it seemed to help it feel better, I then woke up this morning and took a step on it and the pain was back just like it was before the layoff... I still got suited up for a run and decided I was going no matter what, I got a about a half of a block into it and I was lymping and running at the same time, and the pain was unbelievable. I stopped and said to myself suck it up and get-r-done, went about a 100 feet and could not go a step further. I then reached my hands sky ward and in the words of the revrend from Caddyshack I screemed, "RAT FARTS"!!!! After a few more expletives, I lymped my way back home (walking), I then came downstairs and hopped on the ellipitcal for 46:00 minutes and did my standard upper body core training. I must have something more serious going on here, what that is I have no clue. But it is obvious that running is out of the question, and the ellipitical is the only option at this point. I am pretty much out of good ideas at and I am at the end of my rope for any kind of good solution to this frustrating problem. I have to make a decision by the 15th, which is the cut off date to get a full refund on my hotel rooms, so I will keep up with the elliptical glider until that date and then make a decision on what to do then.

Very disappointing, to say the least...

Comments
From Brent on Tue, Sep 04, 2007 at 15:58:35

Clay, do not run on it before St.George. If you had that much pain, this is likely your only chance to run St.George. I still wonder if it is a stress fracture, the pain sounds like it? Please explain the exact location of the pain? If you do not have a book called the "Sports Medicine Bible", I would recommend getting one. I have little faith in some doctors and have had better success with physical therapists (likely spelled wrong).

From Andy on Tue, Sep 04, 2007 at 16:15:52

I agree with Brent, it sounds like a stress fracture. You had mentioned that nothing showed up on the x-rays but stress fractures usually won't until they are in the healing phase. Good job on still getting in the cardio and strength work.

From Clay on Tue, Sep 04, 2007 at 16:23:57

Brent,

If you were looking at my left leg and went half way down from my knee, its right there... It is on the inside of my leg where the tibia and the muscle meet. It is wierd, because when I am on the ellipitical I notice it but it feels more like a tight muscle and the pain is barely noticable, and when I do calf raises from the seated position I have no pain.

That is my next option trying physcial therapy, I have a brother-in-law that is a PT but he lives in Colorado. I will have to give him a call and see what he thinks. Where do I get the "Sports Medicine Bible", at this point I will try anything.

Thanks.

From Clay on Tue, Sep 04, 2007 at 16:30:13

Brent,

If you were looking at my left leg and went half way down from my knee, its right there... It is on the inside of my leg where the tibia and the muscle meet. It is wierd, because when I am on the ellipitical I notice it but it feels more like a tight muscle and the pain is barely noticable, and when I do calf raises from the seated position I have no pain.

That is my next option trying physcial therapy, I have a brother-in-law that is a PT but he lives in Colorado. I will have to give him a call and see what he thinks. Where do I get the "Sports Medicine Bible", at this point I will try anything.

Thanks.

From Sasha Pachev on Tue, Sep 04, 2007 at 16:46:49

Forget St. George. You can do it next year. One training mistake I should probably have added to the list is focusing on a race instead of long-term development.

From Bonnie on Tue, Sep 04, 2007 at 17:25:41

Great reminder Sasha -- I think that that training mistake is one we all have to remind ourselves of all the time ...

Bonnie

From Aaron on Tue, Sep 04, 2007 at 17:32:27

Clay, in my opinion the best book of this type is The Runners' Repair Manual by Murray Weisenfeld. You can get it through Amazon.

For what little it's worth, Sasha's advice seems very wise to me. You only have one left leg; there are always other marathons. Also, a severe shin splint can turn into a stress fracture if you ignore it. Hang in there.

From Scott Zincone on Tue, Sep 04, 2007 at 17:32:56

I have a stress fracture at the midpoint of my femur. It also did not show up on x-rays. But it was very noticeable on a bone scan. Unfortunately it cost a lot more than an x-ray. But at least I found out why my leg hurt so bad. My doctor also said it would only show on an x-ray one it started to heal.

From James in Sunny AZ on Tue, Sep 04, 2007 at 21:00:13

Clay, that's about exactly where I would usually get my shin splints when I had problems - almost always due to a big increase in mileage and/or intensity. Mine never progressed far enough to be a stress fracture, and although I am also not a medical expert, I would certainly agree with the others - sounds like a stress fracture to me. You would probably need either an MRI or a bone scan to detect the stress fracture. If it is, you are going to need to treat it like a regular fracture and stay off it for 4-6 weeks, then slowly start running again. I agree with Sasha - sounds like St. George is out - call them up and get your guaranteed entry for next year. There are other marathons you will be able to do. If you try to soon, you can make the damage worse. I empathize with you in your frustration right now - been there myself with other injuries. You will get better, just got to give it some time.

From Brent on Tue, Sep 04, 2007 at 22:41:39

Clay, James has great advice, Vegas Baby or Tucson. What happens in Vegas stays in Vegas. Sorry, we want to hear about your Vegas marathon, you would need to fess up. Sasha and others are right, always another marathon, every week of the year, somewhere. Vegas is an option. Really hit the cardio, you will not lose that much in conditioning. Story, I was off with a stess fracture with 8 weeks before St.Geore, rode a Mountain bike hard everyday for 2 to 3 hours, ran a 3:12. It can be done with hard work and dedication. Do not lose the faith.

From Clay on Tue, Sep 04, 2007 at 23:31:29

Thanks guy's for all the good advise, I have an appointment to determine if it is a stress fracture on Thursday, I have a feeling that it is too. Is the ellipitical okay to still do with a stress fracture, I would appreciate and advise that you guy's could give me...

Thanks again...

From Clay on Tue, Sep 04, 2007 at 23:42:24

Thanks guy's for all the good advise, I have an appointment to determine if it is a stress fracture on Thursday, I have a feeling that it is too. Is the ellipitical okay to still do with a stress fracture, I would appreciate and advise that you guy's could give me...

Thanks again...

From Andy on Wed, Sep 05, 2007 at 07:25:07

Doing the elliptical is fine. When I had my tibial stress fractures, that is what the doctor recommended.

From Clay on Wed, Sep 05, 2007 at 12:38:39

Thanks Andy, I really appreciate it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running again just doing the ellipitical, 47:00 minutes worth... Not much else to say, pretty disappointed but I'm sure I will get over it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

48:00 minutes on the ellipitical again this morning,  I also did some weight training on my legs and some core training on the usual areas, and that was an additional 30 minutes... I go to the Sports Medicine guy this morning so maybe he can give me some ideas as to what is wrong with my leg, and I am hoping he can get me onto the road to recovery. Other than that there is not much else to say, I am just trying to stay motivated and I think I accomplished that today, I just have to stay focused on the long term right now its the only thing that will keep me motivated...

 

Have a good one!

Comments
From Lybi on Thu, Sep 06, 2007 at 22:49:19

Great job, Clay. I think you are handling this all well. So is 48 min. your record for how long you can do the elliptical?

From Brent on Thu, Sep 06, 2007 at 23:11:58

Clay, when the going gets tough, the tough get going. I would suggest, really find a day each week where you can put in 3 hours on the eliptical if it does not bother your leg. You really don't want to lose that cardio you have gained. Hang in there. It really does not take long to get your running legs back if you keep up the cardio.

From Clay on Fri, Sep 07, 2007 at 11:20:29

I have gone as long as 68 minutes, it is just hard to stay with it longer than that because I get kind of bored. But I know I will have to up that some here during the next few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50:00 minutes on the Ellipitical this morning... I took it pretty easy, I kept the RPM between 85 and 90, no resistance. I am going to try and go alittle longer tomorrow, maybe 2 hours if it can hold my attention for that long, we shall see...

I also did 30 minutes of upper body weight training, high reps and low weight, I also did some strectching... Leg feels pretty good too.

The Doc says I will be out for about 6 weeks maybe 8, but he will check me in 6 weeks and go from there. I will also be doing some physical therapy starting on Tuesday of next week which I was told will include some swimming, that should be real fun considering I haven't been in a pool in a great long while, hopfully I won't drown... Wish me luck!

Comments
From Brent on Fri, Sep 07, 2007 at 14:51:21

Clay, you have the right attitude about the injury. I still think you can run a late fall marathon if you could travel to Vega, Tucson or somewhere in the west. It is hard to do all the training and not have a marathon coming. Well, see how the recover goes.

By the way, me and Sylvia are tapering for TOU marathon and then St. George.

From Clay on Fri, Sep 07, 2007 at 14:55:06

Cool. Good luck on those, I will check in on you and see how you did, stay safe.

From Curtis on Fri, Sep 07, 2007 at 21:26:54

Good job today Bro. Hang in there and before you know it you will be back out on the road. Your in my prayers every day. Keep it up hero.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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76:00 on the elliptical glider this beautiful morning, I took the glider to places unknown today... I have never taken the calories counter pass 999, I for sure thought that my machine consel would blow-up,or something close to that. But it didn't it just turned back to zero and started over.

I was about 50 minutes in to the workout and I started to fade (attention wise) but then this song came of Journey, the classic 70's rock band and it just energized me... The song was "Anytime" and the album was "Captured". Now being 44 plus and being at the end of my rope, that song really got me going. You have to get the song and listen to it sometime because the last 2 minutes of that song is so fast, Steve Perry's voice is going 100 miles an hour and Niel Shoens guitar is keeping right up with his voice, a live audience, its just amazing. Now in your mind picture this, an old 44 year old man with long hair and that song blaring and my feet are rotating at 120 miles per hour on the RPM meter, sweat flying off hitting the walls, GOING NUTS!! It just doesn't get any better than that...

My average RPM was 95 to 110 so I really pushed it today. Get the Album that I talked about earlier, you can't go wrong.

See ya Monday.

Comments
From Andy on Sat, Sep 08, 2007 at 14:04:04

Nice job putting in that much time on the elliptical. I remember putting in 2 hours on the elliptical once when I had my stress fractures. It certainly takes more mental toughness than running. As long as you keep your fitness up and your weight down, you are going to be fine when you come back in a few weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

43:00 minutes on the elliptical at a fast pace  average RPM was 95 to 105, mainly above 100... 30 minutes of upper body weight training, low weight high reps, worked all major muscle groups, felt good... My leg feels good, I didn't even notice when I was doing the elliptical but I know there is still a problem, because when I walk up the stairs and down the stairs I can feel it still, so I am taking my time.

 

See Ya Tomorrow...

Never Give Up!

Comments
From Brent on Mon, Sep 10, 2007 at 22:37:31

Clay, hang in there. I have a friend that says ice from the inside out, with ice cream. He says it works.

From Clay on Tue, Sep 11, 2007 at 15:18:37

You have to be kidding, Really? I might have one bowl of icecream a year if I'm lucky...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

43:00 minutes on the elliptical, leg felt really good, I also did 35 minutes of lower body weight training (legs), and some crunches using the big rubber ball, added 80 push-ups between sets of crunches... This was the first time that I didn't have any pain with my leg, so that is a good sign, mainly from the standpoint that atleast I know it will eventually heal. There is always that fear of the unknown that just maybe it won't heal, but it always does... There is that comfort that I will sometime in the near future be back to full strength, and back on the road again with all the other crazy ruinners out there. That's about it.

 

See ya Tomorrow.

 

Comments
From James in Sunny AZ on Tue, Sep 11, 2007 at 15:21:35

You rock, Clay. You are going to come out of this with your fitness still mostly intact. Keep up the hard work and it will pay off when you are able to start running again. With any luck, your tibia will heal stronger than before.

From Sasha Pachev on Tue, Sep 11, 2007 at 16:12:31

Very good progress. Keep things in perspective. You'll come back stronger and less prone to injuries in the end.

From Curts on Tue, Sep 11, 2007 at 20:16:37

Good job today little Bro. Very nice workout. I cancelled my SGM today. Bummer. But that's ok. I will keep up the elpitical and the weight's get my leg better, and start to get ready for Ogden in the spring. Your my Hero!!!!!

Hany in there baby.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50:00  minutes on the elliptical, at a pretty quick pace, average RPM was 95 to 105.  I did a warm up and cool down included in the fifty minutes. No strength training today, Wednesday is my off day to recover... Not much else to say, I felt good for the whole workout. I will see you tomorrow.

Comments
From Lybi on Wed, Sep 12, 2007 at 15:43:35

Good job, Clay. Do you have a heart rate monitor? It would be interesting to compare heart rates on the elliptical with running.

From Clay on Wed, Sep 12, 2007 at 16:05:18

I do, but I haven't been using it... Maybe I will in the morning and just compare and see the differences..

From Curtis on Wed, Sep 12, 2007 at 22:24:22

Nice pic. Bro. You were a handsome little Guy at one time. What happened? Ha,Ha,Ha. Good job on the workout today. I can't wait to start running again. I'm hooked for life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

43:00 on the elliptical this morning, I did some resistance training with it as well, trying to duplicate running up hill. I did that for about a 10:00 minute block, it kicked my butt. I also did the standard weight training on the legs and core training; 300 crunches and then alternating push-ups between sets of the crunches. Total push-ups 75... Between the strength training and the core training it was just over 30 minutes. My leg feels good, the pain has really subsided and I feel like I am on the right track. I am almost down to a month left and then I can start running again, so the last two weeks have flown by pretty good, NOT!

I forgot my heart rate monitor this morning, sorry Lybi, I will try and remember to use it in the morning.

 

See Ya Tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50:00 minutes on the elliptical again this morning, I used my heart rate monitor and was surprised what it had to say... A recovery run for me when I am actually running is just under a 9:00 minute pace, and my heart rate is around 130 to 135 and this is about where my average was today, and that was keeping the RPM at or above 95. There was about 10 minutes where my haert rate jumped up  above 150 due to the resistance that I had and the incline at 15%. But I would say my heart rate was averageing more above 135 than below it, so I think I am doing the right type of workout when I am on the elliptical to achieve and simulate what I am doing out on the road.

I am trying to keep my aerobic base where it is and not lose anything,  and so I think this can only help down the road if I keep on the same course until I am able to start running again. It doesn't hurt to develop that aerobic base up I think, and it will help my speed to in the long run. I think this would equal to about 6 miles of running time wise according to my heart rate and the abiltity to hold the heart rate pretty steady at 135 to 140, but I am still going to go with goose egg on  the mileage board.

I am Rambojr, OUT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I did 40:00 minutes on the elliptical this morning, average heart rate was 135... I also did 30 minutes of strength training on my upper body, two sets of each exersize worked all major muscle groups, yada yada yada. Not much else to say except 2 weeks down and and 4 more to go, I am counting the days. A congrats goes out to all the bloggers who accomplished PR's at the TOU Marathon over the weekend, good job to all.

See Ya Tomorrow.

Comments
From Curtis on Mon, Sep 17, 2007 at 22:02:51

Good job today bro. this is starting to bite not being able to go out and do it on the road, but we will conquer the beast. see ya soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45:00 minutes on the elliptical again this morning, I also did some weight training on my legs that took me about 30 minutes, along with some core training... My leg felt good today I am getting ancy and want to go try it out, but I won't, average heart rate was 132 so I treated it like a recovery run and I kept it pretty steady.

See ya tomorrow.

Comments
From Sasha Pachev on Tue, Sep 18, 2007 at 13:00:39

Good work. Nice picture.

From Clay on Tue, Sep 18, 2007 at 13:50:16

Thanks for checking in on me Sasha. That picture is from my Mom & Dad's 50th wedding aniversery, it was a great day. You don't see many marriages last ing that long anymore...

From Lybi on Tue, Sep 18, 2007 at 16:04:10

I agree! Great picture! 132 bpm seems pretty low to me, is that comparable to your normal running HR?

From Clay on Tue, Sep 18, 2007 at 16:22:12

If I am doing a recovery run it is, my max HR is around 165 to 170, I think... Well, maybe 160 bpm sounds more right, for my max heart rate...

From Clay on Tue, Sep 18, 2007 at 16:30:42

If I am doing a recovery run it is, my max HR is around 165 to 170, I think... Well, maybe 160 bpm sounds more right, for my max heart rate...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

50:00 minutes on the elliptical this morning, again! My legs were kind of tired from the strength training yesterday so I really went easy today, my average heart rate was 129 and that was with a warm up of about 5:00 minutes and then a cool down of 6:00, most of the workout was done at a rpm between 90 and 95 and then the warm up and cool down were more like 75 to 80 on the RPM... During the 90 to 95 speed my heart rate was right at 135 and then the rest of the time it was below 130. My leg is still healing, it still will bother me every so often but it is less and less so I am just trying to keep the faith.

 

See Ya Tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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No time to workout today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

40:00 minutes on the elliptical and I wanted to check my fitness level today. I was able to keep my heart rate up at 167 and hold if for 6 minutes and I could of held that for a good while, so that tells me I have not lost any fitness to this point, average heart rate was 133. I am half way through my 6 week period so I wanted to check and see where I am at, and I am pleased so far. I also did 30 minutes of core training and the standard 80 push-ups in between each set of the core training. Thats about it today, I am really busy...

 

See Ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45:00 minutes on the ellipitical this morning, I have a touch of a cold so I am not feeling the greatest. I did not push it this morning just tryed to keep an even pace and keep the heart rate below 130, and I think I did that. I also did the standard upper body workout on the bowflex that took about 30 minutes, I am getting tired of doing the elliptical it is wearing thin...

 

See ya tomorrow.

Comments
From rdrunner on Mon, Sep 24, 2007 at 11:57:35

NEVER GIVE UP!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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50:00 minutes on the old elliptical again today, I had to do it this evening as I didn't have any time this morning... I kept it at a nice even pace, my heart rate didn't get above 140 it averaged at 133, just trying to build those old base miles until I can run again. Its been just over 3 weeks so I am getting closer, I am hopefully starting to see the light at the other end of the tunnel. I also diD my standard workout on the bowflex, lower body, and then did my rubber ball core training with 70 push-ups in between sets. Tuesday's and Thursdays are killers and I am feeling it tonight, I hope I recovery fast enough for tomorrows training session. Oh well if I don't I will just have to muddle through...

 

See ya tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

45:00 minutes on the elliptcal at an easy pace, heart rate average was 128 so just a nice recovery type workout... I also did the standard lower body workout on the bowflex and core training for about 30 miuntes, using the rubber ball and doing push-ups in between sets . Monday it will be 4 weeks since I last ran, so I am getting close and I feel good as far as my leg goes I have been able to hop on it and there is no pain. the doctor said that this is a good sign that I have healed and am ready to go. But he wants me to take another week off before I start testing it out, so I will heed his advice... That will put me at 5 weeks, so then I will try and do a couple of laps around the track to try it out and then go from there.

 

See ya tomorrow

Comments
From rdrunner on Fri, Sep 28, 2007 at 11:14:20

Dude you are almost there! I know it has been hard as heck but when you look back on it you will know that it was worth it. Keep up the good work and stay focused. Your shins wil be stronger than ever now that they have a chance to fully heal. Just remember to ease back into it nice and easy. Good luck.

From Clay on Fri, Sep 28, 2007 at 12:02:49

I know. It is a good feeling, October 8th is "D" day so to speak. Right now I can run up the stairs pain free and that hasn't happened for awhile, so that is pretty cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No workout today. I was walkiong down the stairs last night and I tweaked my ankle, no sprain but it was sore so I didn't do anything today. I am starting to get healthy and I didn't want to push it and make things worse, atleast not at this point. I will evaluate on Monday and then go from there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

37:00 minutes on the elliptical.... I have been resting the last few days, I have lost my Mojo so to speak. I also did the standard lower body workout with core training for 30 minutes. I  am planning on running this weekend for a few miles, and try out my leg just as all of you are running the marathon, this has been the hardest 6 weeks of my life, but I'm standing tall. Good luck to all who run this weekend, I will be checking on all of you so you better give it everything you've got.

Comments
From rdrunner on Tue, Oct 02, 2007 at 15:45:32

Thanks for the encouragement Clay! Best of luck to you on your upcoming test of the healed stress fractures. I hope you have a great run.

From Brent on Tue, Oct 02, 2007 at 19:24:56

Clay, hang in there. Keep up you entries on the blog, I have not heard from you for a while. You have no lost your Mojo, rest sometimes is good.

From Clay on Wed, Oct 03, 2007 at 10:15:51

Thanks you guy's.. I am pulling for each one of you and I wish I could be there, Godbless you all!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
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52:00 minutes on that old elliptical again this morning, I love that thing! I did a warmup of  about 5 minutes and then I uped the RPM to 96 to 100 range for about 6 minutes and then I slowed it down to around 90 to 95 on the RPM meter for the rest of the workout... My average heart rate was 134 for the duration. Saturday is like Christmas for me, I get to head out on the road for the first time in a looooooong while. You guy's will be running your 26.2 in St. George and I will be running my 3 miles here in snowy old Salem, it's suppose to rain and snow on Saturday. Thats a great way to break my self back in, isn't it.  I want you all to know that I will be grining from ear to ear!!!!

 

See ya tomorrow.

Comments
From Lybi on Wed, Oct 03, 2007 at 10:15:36

52 minutes? Excellent! I'm so excited that you'll be able to start running again. I bet you'll find you're still is fabulous shape. You'll probably want to go too fast. Be careful.

From Andy on Wed, Oct 03, 2007 at 13:26:08

You've shown a lot of dedication the past few weeks. Good luck on Saturday and be sure to take it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.280.000.000.000.002.28

What is that you see, actual mileage, could it be true, I think it is, I actually ran 2.28 miles this evening... Wow. It felt so good, and the best part was that I had no pain in my leg, except for some numbness in the spot of the injury. But no pain. I am able to hop on that leg with no pain so these are all good signs. I will ease into the running very gingerly, like tomorrow I will only do the elliptical and then Saturday I will do 2 to 3 miles tops... I will continue to alternate days of running with the elliptical for the next three weeks and see how it goes, only doing 2 to 3 miles on the days that I run. This is a good feeling and I hope for continued good days in the future. Average heart rate was 139 and both miles were done in 9:00 minutes, which was a surprise because I felt like I was just jogging real easy. I did a15:00 minute warm up on the elliptical and after I ran I did a 10:00 minute cool down. I then finished up with my lower body weight training for 30 minutes followed by my core training, I am pleased with the workout.

Not much else to say except, HAPPY DAY, HAPPY DAY!!!!!!!!!

 

Kayano 12  Orange (20)

Comments
From rdrunner on Fri, Oct 12, 2007 at 19:24:59

AWESOME BABY!!!!! This is great Clay. It is awsome to see you back on the road running. I hope the continued recovery goes well and hopefully your patience has paid off. Great Job and Congratulations!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.000.000.000.005.02

I woke up this morning with a little bounce in my step and a sence of excitement, I also had a thought in my head about those of you who were up bright and early to catch the bus in the SGM. It is also Ironic that I just started running again after my injury on the very day of the SGM, but I wouldn't have it any other way. I ran a little on Thursday just to try it out for a couple of miles and it felt real good, I had a nice rest yesterday and decided today I would give it a try. I went 5 miles total, my time was 46:13 and my average pace was 9:12, my average heart rate was 149, which was a little higher than I would have liked but I didn't care it just felt good to be out running again. For the up coming week I will probably do just 2 to 3 miles per day and then on the weekend go alittle more, keeping my pace very slow and easy, I might only do 3 to 5 days of running and just ease back into it...

I am patiently waiting the results of the marathon, its like Christmas morning...

Kayano blue (83)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.010.000.000.000.004.01

Another nice easy recovery  run this beautiful morning, alittle cool but nice... I think it might take some time to get my legs back underneath me, I will probably have to go 4 miles and then half that every other day until I get my legs back. After 4 miles I was running on empty this morning, but I'm not complaining I am just taking it one day at a time... Total time this morning was; 36:58 with an average pace of 9:13, my heart rate is still alittle high at a 147 average, I am hoping for that to slowly come down to where it was before my injury which should be around 130 to 135 for the pace that I am doing... Not much else to say except I will see ya tomorrow.

 

Kayano 12 Orange ( 24 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.420.000.000.000.003.42

I ran a Lybi 5k this morning, real easy pace and just tryed to enjoy the sites and sounds of Salem, Utah... Total time was 31:44, with an average pace of 9:17, my haert rate average was 143 still alittle high but it seems to be coming down. I had a head wind for most of the run but then it seemed to subside towards the end of the run, I also did my standard lower body weight training and core training that lasted for about 30 minutes... I am alittle short on time so I will have to cut things short, have a great day.

 

Kayano Blue ( 86 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest. No running today. I felt I needed to take it easy today so no running, I did walk 18 holes of golf at Hobble Creek Golf Course this afternoon... I will resume running tomorrow and on through Saturday, I am just taking it a day at a time. Leg feels good, it has been kind of aching, just sore, totally unrelated to the injury so just trying to build back up slowly, and take it easy...

See ya tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.010.000.000.000.004.01

4 miles on a recovery run this morning, nice and easy... My average pace was 9:11 with and average heart rate of 141, total time was 36:54. I am still getting some pain in my left leg area but it doesn't feel like the same pain when I had my injury, and it seems to recover by the next days run so I don't know. If it starts to get any worse to the point that it doesn't recovery then I might have to take some more time off,  but we shall see... Strength wise my legs did feel alittle better this morning, which is a good sign, we shall see what tomorrow brings and go from there. I also did the standard lower body weight training and core training, total time was 30 minutes...

 

Kayano orange (28 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest again today, leg was a little sore so I took the day off. I will try again in the morning and see how it goes. The pain seems more muscle than bone so I am trying not to take it to seriously, see you tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I went six miles this morning just trying to see how I would feel and how I would hold up. My splits went as follows; 9:02(154), 8:36(152), 9:25(146), 9:08(145), 9:15(151), 9:12(148) total time was 54:51 with an average pace 9:07 heart rate average was 149. My second mile was cool, I felt like picking up the pace so I did, kept it about a minute off my marathon pace and it felt good. after that I slowed down and did the rest of the miles at recovery pace, my heart rate is still out of wack and is all over the place but I am hoping this will correct its self down the road. My leg feels pretty good and I have hardly any pain, which is a good sign, I wore a support today and it seemed to help so that is also really cool... That is about it, I guess I will see ya on Monday.

 

Kayano 12 Blue. ( 92 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.170.000.000.000.005.17

I had planned on just doing 4 miles but after getting my daughter off to the bus I decided to go one more mile in. My leg felt alright but not 100%, I kepted the pace nice and easy except for the second mile, asI went a little faster on that one... Well I wouldn't say fast but faster than I have been going, total time was 46:10 with an average pace of 8:56 and my heart rate average was 145 which is still high. I wouild like to see that below 135 at the pace I was going, so I am hoping that it will come down as I get consistant. Not much else to say other than I hope like crazy that my leg will get back to 100% soon, I don't plan on increasing my mileage until it is back 100%..

 

Kayano 12 Blue (97)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.410.000.000.000.003.41

I did what I like to call a Lybi 5K this morning, and some change... Leg was sore when I started, which is a little scary, I am hoping I haven't re-injured the darn thing, I will see how recovery goes through out the day and into the morning to see if I can run tomorrow. I don't know what to think! It feels a little better after I did some strength training on it after my run, which was the standard lower body weight training for about 20 minutes, and then I also did about 15 minutes of core training... Total time was 31:13 with an average pace of 9:09 and the darn heart rate average is still a bit high at143, but I feel it is starting to come down. All I can say is pray for my leg to recover, please,please please!

 

See ya tomorrow.

Kayano 12 orange ( 31)

Comments
From Lybi on Tue, Oct 16, 2007 at 20:17:53

A Lybi 5K? How cool! I feel honored.

I am worried about your leg too--I will pray for you! Mostly still cross training and only running a couple times a week seems wise. Listen to your body--you will know when you are 100%!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Wednesday is my rest day, I might get in a couple of miles later tonight but I will have to see how my leg is doing. No strength training today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.021.000.000.000.004.02

Today I decided to not look at my watch and run by feel and I was surprised at the result... My splits went as follows; 8:44(143), 8:50(148), 8:27(148), 8:19(154), wierd huh... Average pace was 8:36 and my average heart rate was 148 with a total time of 34:33 I wish my heart rate was below 140 for those splits but that will come with time. I also did my standard lower body weight training for 20 minutes and core training for 15 minutes, I then finished up on the elliptical glider for another 20 minutes of steady gliding and keeping my heart rate above 130, so it was a pretty good workout. I am going to try and keep my mileage around 20 miles a week and then cross train with the elliptical glider until my leg is 100% , its not getting any worse and it is recovering each day so I will see how it goes the next little while...

 

See ya tomorrow!

 

Kayano Blue (101 ) 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I did just another recovery run today and my leg felt alittle better today, but I am at work right now and it is alittle sore, so we will see what tomorrow brings... My average pace was 9:07 and my heart rate average was 145, still alittle high, but I am sure that will come down as things progress forward. Not much else to add, I'm just glad to be out on the road even if my leg is a little sore... It was a real crisp morning and that is what its all about for, it helps with keeping my sanity!

See ya tomorrow

 

Kayano 12  Orange  (34 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I went a little further today than what I have been running, my goal was the usual 4 miles but I had a second goal of maybe 6 miles depending on how my leg was doing... But I ended up getting in the 6 miles and I was able to keep a pretty even pace, I had a head wind for some of the run so it kepted my heart rate up... It was really warm out this morning, but I think this will be the last day of shorts, atleast for this morning runner, splits went as follows; 9:02(153), 8:44(149), 9:00(148), 9:22(145), 9:12(150), 9:05(149)... Total time was 54:35 with an average pace of 9:05 and heart rate average was at 149 still way to high for this pace, I don't know, I guess patience, patience, patience!!!!

Kayano 12 Blue (107)

Comments
From Logan on Mon, Oct 22, 2007 at 17:12:00

Thanks for the donation. It will help out a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.021.000.000.000.005.02

It was a cool crisp morning, and the stars were out brightly shinning. I witnessed 4 shooting stars this morning it was spectacular and so was the run, I wanted to do a 1 mile tempo with 2x800 meter repeats. I started with a 1 mile warm up, 8:33(144) and then eased into the tempo mile, 7:39(160) not real fast but its a start, I then did a recovery 800 followed by a 800 tempo 3:55. Recovery for another 800 meter and  followed that up with another 800 meter tempo, 3:45(159), I then cooled down with a 1 mile recovery 8:55(156) heart rate was alittle high still especially for the cool down mile, I don't know why this is I am hoping that as I get consistant it will find its way back down... Total time was 42:10 with an average pace of 8:24, my heart rate average was 153, my leg felt good through most of the run but as I write this it is a little sore but not as bad as I thought it would be...  I feel I am turning the corner so to speak, no more tempos this week and still no hills until I feel 100%. I am going hunting in the morning so I might take that day off and then resume running on Wednesday, or I might do a couple of miles when I get home, I will have to see.

 

Kayano 12 Orange  (39)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I went hunting with my brother-in-law and one of my sons for the day and we hiked our butts off, steep uphills and steep downhills, I usually don't include this as miles but I am going to today... My legs are in better shape than I thought,  I have no soreness other than my leg with the injury that I have been fighting and even that is tolerable, but I may be singing a different tune come tomorrow morning when I head out for my run. We didn't get a deer, but we sure tryed real hard and we worked our butts off too, oh well, maybe next year...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.040.000.000.000.004.04

My legs were still alittle tired from hunting yesterday, they weren't sore just tired so I decided to take it easy this morning, really slow. My average pace was 9:27 with my heart rate average at 141, which I cannot figure out I would think at this pace it would have been well below 135, but it wasn't. I am hoping this will come down in the near future, but I don't know, total time was 38:08. This was a true recovery run today, very, very, very slow, my leg seem to fair pretty good still alittle pain but nothing like a couple of months ago, so I am on the right track. Right now there is just no reason to push it fast or hard, I need to slowly build back up to where I was and,  I do mean slow...

 

See Ya Tomorrow...

Kayano 12 Blue ( 111 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.000.000.000.005.03

Nice steady run this morning, no shooting stars today, but there was a real bright moon out and it made easy to see for most of the run... Average pace was 8:53 and the heart rate average was147, still high, I had two miles that were a minute off my marathon pace, 8:36(151) and 8:36(146) with one warm up and two miles for a cool down. Total time was 44:40, I would like to get that down under 40 minutes for that course and  for the 5 miles, I went out in 21:20 and then 23:20 coming back, so I lost alittle towards the end. My legs were getting tired. My left leg felt really good when I started and then it got alittle sore towards the end but each time it seems to go longer into the run before it starts to ache, so that is a good sign... I also did the standard lower body workout of leg strength training and then some core training as well, 70 push-ups all done in sets between sets of crunches on the rubber ball.

That is about it, nothing spectacular but I am sure glad to be out on the road and pounding the pavement, See ya tomorrow.

Kayano 12 Orange ( 44 )

Comments
From Brent on Thu, Oct 25, 2007 at 22:17:31

Clay, good to see you back on the road. It will not take long to get right back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.081.000.000.000.006.08

I felt pretty good this morning so everytime I thought I was going to cut the run short I kept going, started out just wanting to go about 4 miles but ended up doing 6 miles in stead... My average pace was 8:41 with a heart rate average of 149, total time was 52:43, my splits went as follows; 8:33(143), 8:06(155), 8:27(148), 8:40(153), 9:11(149), 9:09(151). The last 2 miles were done at recovery pace, or close to that, the second mile I pushed alittle bit but still not real fast. I feel real satisfied with the run my speed is not there yet but I know that will come as I continue to work on my base miles and get my aerobic fitness back to where it was. Tomorrow I hope to go alittle farther than today but that will depend on my leg and how much I feel I can do with out over doing it, see ya then.

Kayano 12 Blue ( 117 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.060.000.000.000.008.06

Started out just thinking of doing a 6 miler, but then after a bio break I headed out for a few more... I wanted to keep a steady pace, and I didn't want to just lumber along so I tried to stay focused on my pace and my form, my splits went as follows; 8:42 (141), 8:36(151), 8:50(148), 9:35(136), 8:35(152), 8:40(155),8:53(143),8:44(146)... I felt pretty good through the whole run, the fourth mile was alittle tough and I don't know why, but I readjusted my thinking and I speed up my pace and I was able to get my head back on right... My average pace was 8:50, total time was 1:11:12 and my average heart rate was 146, still to high. Not real fast but I felt like I could of kept going at that pace for awhile,  I cut it at 8 miles because I didn't want to over do it. My legs are a little tired as I am writing this but that is to be expected because of the extra mileage today, and that is about it so I guess I will see on Monday...

Kayano 12 Blue (125)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.122.000.000.000.005.12

I decided to do a little tempo run with a small hill thrown in, its only about a 300 meter hill or less so nothing big... I started out with a warmup mile of 8:45(137), first tempo mile 8:17(148), 2nd 8:32(152) that had the small hill in it... I then followed that up with a the final tempo mile, 7:40(159) I then did a cool down mile of 8:51(153), my heart rate was alittle high on that last one for being a cool down mile, wierd. Total time was 43:01 with a heart rate average at 149 and my average pace was 8:25, my leg felt really good today so I think I am getting there.  I am probably at 85% and climbing, so that is good too. I have still not got my speed back yet but I am not to concerned, I know that will come with time and patience, that is about it. See ya tomorrow.

 

Kayano 12 Orange ( 49 )

 

Comments
From brent on Mon, Oct 29, 2007 at 14:02:32

Good workout, nice to get the old heart going again. I expect you will have a great running year in 2008.

From Clay on Mon, Oct 29, 2007 at 15:22:12

Thanks Brent, it is nice to get the heart pumping again and I appreciate you checking in on me...

From Sasha Pachev on Mon, Oct 29, 2007 at 15:34:58

Clay - I looked at your training in October. Some thoughts. Keep it easy, no faster than 8:45 for another two months. You may feel like running faster, but this runs a high risk of re-injury. Spend plenty of time building a solid base. Try to run 6 days a week. If you do not go to fast on your easy runs, you will not need the additional day off, or at least you will reduce the chances of having to do it. If by any chance you hit a day when running does not appear a wise choice, then do the elliptical that day, do not skip it altogether.

From Clay on Mon, Oct 29, 2007 at 18:27:43

Thanks Sasha, I will from here on out... As I was thinking about my run this morning I realized the same thing, TO FAST! I was glad you confurmed my thought... Thanks for checking in on me.

Are striders okay?

From Bonnie on Mon, Oct 29, 2007 at 18:39:43

Hi Clay, welcome to the blog - great 1/2 marathon time -- big difference between 2006 and 2007!

I usually don't do striders until I have built up my base to what I want and it is comfortable (6 weeks or so from 0 - 50 miles for me probably much higher mileage for the sub-3hr folks). But since you already have a base, in my opinion, it doesn't hurt to throw them in, as long as it doesn't interfere with your mileage ... what are you training for?

Bonnie

From Sasha Pachev on Mon, Oct 29, 2007 at 22:22:56

I agree with Bonnie. In your situation, no striders. Just work on base until you are injury-resistant. I would define this as three weeks with absolutely no injury-style pain anywhere.

From James W on Tue, Oct 30, 2007 at 12:21:20

Hey Clay, keep up the good work. From personal experience, it is hard to hold back when the horses start to neigh, but you will see the benefits down the road as you allow your leg the opportunity to heal completely. Ascribing to the Sasha training model has gotten me nowhere but faster and remaining injury-free now for almost a year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.000.000.000.005.02

Sasha said to take it easy and so I took it easy this morning... It was a warm morning very nice and mild, my legs were out of it from the get go and I can see why Sasha has advised me to take it slow, my legs said slow so I cooperated. Total time was 46:59 with a 9:22 pace average and my heart rate average was at 137, it was nice to see that below 140 for a change. Not much else to say except it was a nice morning for a run, I also did the standard lower body strength training and core training that lasted for about 35 minutes after the run, I am pleased with the workout.

See Ya tomorrow.

Kayano 12 Blue (130)

Comments
From Lybi on Tue, Oct 30, 2007 at 11:26:38

Clay, please tell me that is not you in the picture! Your wife, right? She makes a lovely witch. :)

My hubby James has been blogging every day, but he changed his name to James W and his blog nickname to "Cool Runnings".

Good job following Sasha's advice! That guy knows what he is talking about.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.120.000.000.000.005.12

Happy Halloween to you all, B00! Enjoy my wifes picture for the last day, she dressed up as a witch a couple of weeks ago and went with some friends up to Gardners Village for an all women witch party, she said it was alot of fun. Well enough of that lets get back to reality, I felt pretty good this morning and I tried to keep my pace at or above 8:45 per mile and was able to do that. I felt like I could of gone faster but I could hear Sasha in my ear telling me to watch my pace and keep it slow, so I did. I had one mile that got away form me for a minute, 8:38(148) but then I re-adjusted and got back on track, my average pace was 8:54 and my average heart rate was 144, still high... My total time was 45:33 and I was surprised at how well my legs recovered from the strength training yesterday usually Wednesdays my legs are alittle tired and hard to get going, but not today. My goal the next few months is to keep my mileage between 30 and 40 miles and make sure I run 6 days a week, nice and easy on the pace I really don't have anything I am training for I am just trying to get back towards feeling fit again after my injury and I think I am on my way, knock on wood.

See ya tomorrow

Kayano 12 Orange ( 54 )

Comments
From Curtis on Wed, Oct 31, 2007 at 19:08:12

Good job Bro. Your doing awesome.

From Lybi on Wed, Oct 31, 2007 at 19:56:05

Yea! That sounds good Clay! Great job.

From Clay on Thu, Nov 01, 2007 at 10:56:31

Thanks Bro, its good to have you back...

Thanks, Lybi you are an inspiration...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.020.000.000.000.005.02

Tryed to do another easy run today but one mile kind of got away from me 8:36, but the rest were 8:45 and above... I was having a hard time this morning, my energy level was alittle lacking, but I endured to the end and got-r-done!!! Average pace was 9:03 with a total time of 45:26, heart rate average was 144, my legs were a little dead today but I'm not complaining. I know I am going to have days like these and you just have to power through them, and so I did... I also did the standard lower body weight training along with the core training for 30 minutes, I hope I have my strength back tomorrow morning its alot funner that way.

See Ya Then.

Kayano 12 Blue ( 135 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.120.000.000.000.005.12

I did the Salem Canal Rd to Payson loop this morning, started out with a real easy pace and then I tryed to keep everything within that easy pace. I had another mile get away from me where I went a little faster than I should have 8:38(144) that was mile 4, the rest went as follows; 9:05(132), 8:41(142), 9:10(141), 9:17(141) .12 1:02... I felt pretty good for the whole run, the last few days my hip flexer on the front of my leg has tightened up, it recovers for the next day run and it is okay now, but I need to watch that and make sure it doesn't get out of hand. Total time was 45:56 heart rate average was 140, which is alittle better and my average pace was 8:58. I think tomorrow I might try and go alittle farther for a mini long run, but I will have to see how I am feeling and the leg situation and go from there.

See Ya Then!

Kayano 12 Orange (59)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.032.000.000.000.008.03

I would like to start off by sending congrats to Paul and Logan and Sean for thier efforts today at the trials and a heart felt prayer goes out to Ryan Shay and his family, what a horrible loss to us as runners and to his family, a sad day...

I started out wanting to do a longer run this morning, and so I tryed to accomplish that today, started off with a warm up mile of 8:53(106) hear rate had to be off on that one, my goal was to just  take it easy for most of the run but I let a few miles again kind of get away from me. Mile 3 was 8:27(149) to fast for me right now,  and then mile 8, 8:32(147) also to fast, I just felt strong on those two and I didn't watch my pace, sorry Sasha... Average pace was 8:52, so that was good, and then average heart rate was 140 and that was better also, I would still like to see that down under 140 for that type of run. Total time was 1:11:09 and my leg held up pretty well, my legs were alittle tired towards the end but not bad, I also noticed when I am going faster I tend to notice my leg pain less so that is either a good sign or it gets numb the faster I go, It doesn't feel numb though, kind of wierd...

I saw a few of the familar faces this morning out running and that is good, I love this time of year with the weather cooling off and everybody is out, its just really comfortable and cool.

Thats about it, I will see you on Monday...

Kayano 12 Blue (163)

 

Comments
From curtis on Sat, Nov 03, 2007 at 19:58:41

Good job today CBS. Looks like your on your way back to the fast lane. That's awesome.

From Andy on Mon, Nov 05, 2007 at 09:52:38

Nice to see that your recovery is going so well. You are definitely on your way back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.132.000.000.000.005.13

Today I did the Salem Canal Payson Loop and I ran at a pace that felt comfortable and that I could sustain for awhile, a Tinman Tempo so to speak... When I finished I was surprised at my pace results, and the first thing I thought was Sasha is going to mad at me, my average pace was 8:22 with my heart rate at an148 average with a total time of 42:50. The pace felt good and I had real good form throughout the whole run and I haven't had that for along time so I am really pleased with the workout this morning, tomorrow I will do a true recovery run at a nice easy pace. My splits went as follows; 8:29(138), 8:31(146), 8:22(148) with a small 200 meter hill in it, 8:05(156), 8:14(156), .13 8:53(156)... My leg felt good so I will see how it feels in the morning and then go from there, it was colder this morning that it has been in along while I think winter is just around the corner, so watch out!!!

See You Tomorrow.

Kayano 12 Orange ( 63  )

Comments
From Brent on Mon, Nov 05, 2007 at 21:59:12

Some days, you just have run when your legs feel great. Glad to see you back on a positive track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.000.000.000.005.03

A real nice recovery run this chilly morning, I ran the salem canal road towards spanish fork out and back. I just really tryed to keep my pace nice and easy and not get carried away like I did yesterday, my average pace was 8:58 (perfect for me for a recovery run) and my average heart rate was 150( this totally makes no sense to me) my monitor must have been out of wack, total time was 45:05. I think my heart rate monitor is not working right because my first mile said my heart rate was 165 and my pace was at 9:01, so I don't know I have changed the battery in it so I don't know if it is the colder weather that is doing it or what... I also did the standard lower body weight training and core training for 30 minutes and I think I am starting to feel the benefits from continuing this workout twice a week. That is about it, we had a grand time at my son Ethans flag football championship last night, I will have to share that with you later because I am out of time.

Kayano 12 Blue ( 168 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.130.000.000.000.005.13

My legs were alittle tired from the strength training yesterday, which is kind of wierd because usually I feel stronger the day after that workout, but not today, I did the Salem Canal rd to payson loop with the small 200 meter hill in it... My pace felt comfortable and I tryed to keep my heart rate down, my average pace was 9:06 and my average heart rate was 139 which is better than it has been, total time was 46:47. I hope tomorrow I will feel better strength wise and have alittle more bounce in my step, not much else to say except I will see you tomorrow.

Kayano 12 Orange (68 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.023.000.000.000.005.02

I ran the Salem Canal Rd towards spanish fork loop this fine brisk morning, my legs starting out were alittle heavy but on the third mile I was able to pick it up just a bit and they finally awoke... I wasn't planning on doing a mini tempo run but decided to keep the pace about a minute off my marathon pace, or close to that; 8:20(140), 8:14(153), 8:33(152), I didn't keep them real tight pace wise I  just tryed to run by feel without looking at the watch. My leg felt okay, it seems to be getting better but I am still not 100%, I am hoping that through the next month I will be back up to speed and doing hills again and major tempo work, this remains to be seen, I am just thankful to be back out on the road again even if I am not at full strength. I am going Pheasant Hunting with 2 of my brothers and my son Ethan tomorrow so I don't know when I will get my run in, maybe early before we leave or after we get back...

See ya tomorrow.

Kayano 12 Blue ( 173  )

Comments
From Curtis on Thu, Nov 08, 2007 at 19:47:11

Nice job today Bro. Looks like your geting back to your speedy self.

Looking forword to tomorrow, should be a fun time. Be good weather anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, I went Pheasent hunting with my two brothers and my son Ethan this morning and I just had no time to run today but I will do a long run tomorrow morning... We walked about 3 miles today tracking down those darn birds, it was a good time, my leg and my body needed the day off to recover anyway so I think it was good to take the day off.

See Ya tomorrow...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.030.000.000.000.0010.03

I wanted to do a longer run this Saturday than I did last week (8) so my goal was 10 miles and I was able to accomplish that, I ran the Salem canal road to the Spanish Fork riverbottoms loop.  I had some bowel problems towards the end but I was able to get to the ball diamonds on canal rd in Salem and take care of that issue,  thanks to the Salem Rec for keeping the bathrooms open, it was a blessing... Well enough of that lets move on to the run, my average pace was 8:51 and my heart rate average was 144 with a total time of 1:28:44 not real fast but it was more about the distance today rather than the speed of each split. I felt pretty strong for most of the run until I started to have the bowel issues and it really hampered my rythum, my leg held up pretty good although I didn't push the pace so that is propably why.

I was able to see all the Spanish Fork group out today, they are always good for a wave and a thumbs up to keep me motivated and on the right track. I would like to get my speed back but it is coming back slowly, somedays I feel I am close but then somedays I feel like I am a ways away from where I would like to be, but so goes the life of a runner...

See ya on Monday.

Kayano 12 Blue. (183)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.132.000.000.000.005.13

I ran the Salem canal to Payson loop, I headed out the door around 6:15 am I started out with a warm up mile 9:01 (137) I then gradually increased my pace each mile. Mile 2 was 8:40(143) and then mile 3 which had a 200 meter hill in it was 8:15 (149), I  did a recovery mile for mile 4 8:26(150) atleast it was slower than mile 3 so probably not a true recovery mile... The last mile I really worked on my form and just tryed to stay smooth and I was surprised at the pace, I know by the way my heart was pumping that my pace was alot faster than the previous miles and I really just tryed to concentrate on my form, I hit that last split in 7:32(159) about 15 seconds off my half marathon pace, that was a great feeling... Total time was 42:48 with an average pace of 8:23 heart rate average was 147.  My leg is a funny thing when I go faster it seems to feel better than if I just plod along at a recovery pace, I don't know what that is all about but maybe it is a sign that I am on the road to true recovery, at least I hope so. All in all it was a good run and I liked the way I recovered from Staurdays long run of 10  miles that was my first double digit run since I got injured, so I am excited about the future and I think there are good things to come.

I would like to run a 5K after the first of the year but I don't think there is anything around here that I could run, maybe Sasha could put one together for just the bloggers.

See ya tomorrow.

Kayano 12 Orange ( 73 )

 

 

 

 


 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.030.000.000.000.005.03

I ran the Salem canal rd to riverbottoms loop, tryed to do a recovery run this morning and it wasn't to hard my legs had delayed wacked out syndrome from yesterdays run, I could not get them to cooperate today... My splits were probably to fast today but they sure didn't feel like it I felt like I was in quicksand for the whole run, my splits went as follows; 8:39(137) to fast for a warm up, 9:03(139) alittle better on that one, 8:40(137) still to fast, 8:52(144) better, 8:57(142) better still. My average pace was 8:51 and my heart rate average was 139 which is better too, total time was 44:25. It was good to see my heart rate down under 140 for most of the run, mile 4 had a small hill in it which accounted for the higher heart rate and it kind of kept my heart rate up for the rest of the run. I hope my legs have their zip back tomorrow, oh well if they don't they don't, I also did the standard 30 minutes of lower body weight training and core training.

See ya tomorrow.

Kayano 12 Blue (188 )

Comments
From Brent on Tue, Nov 13, 2007 at 19:43:14

Clay, are you running the Strider's winter running series. Good way to help get in shape for the Ogden Marathon.

From Clay on Tue, Nov 13, 2007 at 20:12:49

What is it, and when is it? If it is after the new year then I might be ready, my leg needs to continue to heal, I am about 75% right now...

From Brent on Tue, Nov 13, 2007 at 20:44:35

http://www.stridersrunning.com/

Clay, check it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.031.000.000.000.006.03

I ran the Payson Salem Canal route and I decided to go a little extra this morning I went to my old 3 mile marker and then headed back, it was alot colder this morning than yesterday and monday I was alittle underdressed. But any who, back to the running I just wanted to take it easy for the most part this morning since I did my lower body strength training yesterday... Started out with a warm up mile which was alittle to fast again; 8:43(132), 9:00(137) better, 9:04(138) better still, 8:51(139) Okay, 8:20(143) I happened to be listening to REO Speedwagon "Roll With The Changes" and I went alittle to fast on that one, great song though... I finished up with a 9:01(141) for my 6th mile, my average pace was 8:50 and my heart rate average was 138, total time was 53:20. I liked my heart rate on this run, it is finally coming down where I had before my injury atleast on my recovery runs so that is really cool, I would like to push for 6 miles the next couple of days and then do a long run on Saturday of 10 miles again, but that will depend on my leg and my general fitness when I get to Saturday...

I will se you then!

Kayano 12 Orange (79)

 

 

 

Comments
From jtshad on Wed, Nov 14, 2007 at 10:02:32

Great run...you can hit that 6M a day goal wiht this type of run.

REO Speedwagon...haven't heard them in a while...saw them in concert about 10 years ago, good show, good music (brings back memories).

From Clay on Wed, Nov 14, 2007 at 17:48:09

They were Hot when I was in High School Back in 1981, Boy am I old...

From James W on Wed, Nov 14, 2007 at 23:59:18

well, they were still hot when I was in high school too. I used to love listening to "keep on loving you" back then. How is the leg doing? Looks like you are really getting back up there with the mileage.

From Clay on Thu, Nov 15, 2007 at 12:08:18

I was a senior in 1981 which is more sickening... I love my IPOD, I have Boston and Led Zepplin, the Spinners, REO, U2, the Carpenters... Some Country too, Rascal Flats, Kieth Urban but I really like the classic 70's stuff, its cool.

My leg is coming around, it still gets sore but I think it is a different injury than before because it doesn't happer my running at all, other than I haven't done alot of hills and tempo speed work. I am at about 75 - 80% but I think I am on the right track, thanks for checking in on me James you seem to be doing good as well...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.012.000.000.000.006.01

I ran the riverbottoms loop today along canal road and back, it was colder again this morning I could feel the chill a might heavy! I started off with a warmup mile,8:27(148) way to fast again, I then eased off a bit to 8:46(142) and then eased into a tempo easy run. 8:09(146), 8:22(144) recovery, 8:06(154), 8:27(150) my average pace was 8:23 with my average heart rate at 147, total time was 50:27... My legs felt pretty good my left leg is still alittle sore but not bad and I had some zip towards the end even though I had slowed down just a touch, tomorrow I will do a true recovery run and take it nice and easy. I also did my standard lower body weight training and core training for 30 minutes, I felt like the run and the workout where the best I have had in awhile still not real fast running but it is coming back slowly...

See Ya tomorrow.

Kayano 12 Blue ( 194 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I really tryed this morning to do a true recovery run, my goal was to keep everything slower than a nine minute mile. I decided to take it easy and enjoy the scenery, my average pace was 9:13 with my average heart rate at 138 total time was 55:40, it felt good to take it easy... Tomorrow I plan on doing 10 to 12 miles depending on how I am feeling and how my leg is holding up, so who knows. No strength training today, I need the break.  I will resume on Monday or I might do some upper body tomorrow after my long run, I will have to see how much time I have.

Kind of boring today, sorry for that....

Kayano 12 Orange ( 85 )

Comments
From Paul Ivory on Fri, Nov 16, 2007 at 20:49:20

Clay, it was interesting to read that you ran between Salem and Payson. I grew up in Payson, married a girl from Lehi, lived out in West Mountain for 14 years, then west of Lehi for 6 years, and now in Texas.

Hey, looking at your half marathon time it sure looks like you just need to work on extending your base and weekly mileage and you are on your way to a faster marathon. Good luck, Paul

From Clay on Fri, Nov 16, 2007 at 22:23:57

Salem is a great place, I haved lived here for about 7 years now and we love it... Thanks for the advise, I got injured about 6 weeks before SGM and I was primed for a 3:20 or better, Stress Fracture, but I am on the road to recovery. It was good to here from you Paul and the best of luck to you and yours.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.050.000.000.000.0012.05

When I awoke this morning my body was telling me to go back to bed and as I started running I told myself that 5 or 6 miles seemed to be the ticket for the day, but as I got 2.5 miles into the run my body said you are going 10 miles today and no less... Now my mind was still saying I don't think so, but then before I knew it I was down in the Riverbottoms and hitting my 5 mile turn around point.  At this point I took some gu and realized that I had no water and no gatorade. I then thought, well I have my IPhone with me just give my lovely wife a  call but then I looked at the time and new that was a no, no. So I kepted running just taking it easy and I felt really good for the most part, I then passed the cooler for the spanish fork group and I just about stole some gatorade, but I didn't feel wright about it so I just motored on. As I got further on I thought, sorry Honey I  have to call, and she was good about it as she always is. After getting another Gu and some Gatorade I headed for a few more and ended up doing 12 miles, not real fast but it was more about distance today than speed... My average pace was 9:11 with my heart rate average at 140 total time was 1:50:43, I had alittle strength towards the end on miles 10 and 11 I speed up to an 8:42 and 8:32 mile which was good to see that I had that extra at the end, that means I am on the right track... I did a 1.5 mile cool down, Pretty good run all around.

Kayano 12 Blue (206 )

Comments
From Andy on Sat, Nov 17, 2007 at 11:52:32

Great job, Clay. Looks like you are almost all the way back.

From rdrunner on Sun, Nov 18, 2007 at 02:53:14

Looking good Clay. Keep it up.

From Lybi on Sun, Nov 18, 2007 at 12:12:42

For some reason I have never run more than twice what I set out to do! You are really stepping it up, Clay. Way to avoid theft, too :).

Hey I made your favorite blogs list! I'm honored!

From steve ashbaker on Sun, Nov 18, 2007 at 12:16:31

Nice bike! I have a CBR 600RR myself.

From Superfly on Sun, Nov 18, 2007 at 14:53:20

Thanks for your comments Clay.

That is a nice looking bike. I've been trying to talk my wife into letting me get one for a couple years now.

From Clay on Mon, Nov 19, 2007 at 13:20:24

Its for Sell, $5595 out the door... Its a fun bike to ride tell your wife you've earned it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.044.000.000.000.006.04

I ran a tempo run this morning, went by way of the Salem Canal road to Payson out and back I started with a warmup mile 9:07(131) I then eased into my tempo run and those splits went as follows; 7:37(150), 8:09(155) included a 300 meter hill, 7:41(150), 7:25(160), 7:50(160). This was the first run in along time where I had some gas left in the tank and it felt good, I feel like I could go out and run another 6 miles, I haven't had that feeling in a long while. The splits weren't the fastest I have had but they where really easy to run and I feel like I am on the right track, I will see how I recover today for tomorrow and that will tell me alot as well. Total time was 48:09 with an average pace of 7:58 and my heart rate average was 150, this is a PR for this course it is hilly and can be difficult. I also did my standard 30  minutes of upper body weight training, tomorrow will be a nice recovery run and then some leg strength training...

 

See Ya Tomorrow.

Kayano 12 Orange ( 91 )

Comments
From jtshad on Tue, Nov 20, 2007 at 10:38:19

Great job on a solid run...way to get a PR on the training course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I ran a real easy recovery run this morning, my legs were really tired from yesterdays hard tempo run... I went on the Salem Canal Road towards the riverbottoms out and back pretty flat, with one small hill just enough to get my blood pumping through my heart. My average pace was 9:13 with my heart rate average at 134, total time was 55:42 my legs felt heavy throughout the whole run but that is to be expected. I also did the standard Tuesday lower body weight training and core training for about 25 minutes, and that is about it. I hope to be recovered enough to do a little hill work, but we shall see! Sorry, kind of boring...

Kayano 12 Blue (212)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.044.000.000.000.006.04

I ran a tinman tempo today, I tryed to keep a pace that I feel I could hold for while. I ran along canal road to Payson and then after my 3 mile mark I turned around and headed back. I did a warmup mile and then eased into the little tinman tempo 8:54( 138), 8:35(145), 8:27(153), 8:30(145), 8:14(154), 8:46(151)... Average pace was 8:35 with my heart rate at 147 total time 51:48, I felt a little sluggish towards the end and I think that had to do with the strength training yesterday, I gave my legs a pretty good workout... My leg has been alittle sore but it is totally in a different place then before.  I can still run, it doesn't hinder me to bad On a scale of 1 to 10 its about a 3 or 4, so tolerable. I have been struggling with some family issues the last little while and it has affected my outlook on things. My wife and I are trying to blend five kids together and it has been brutal the last three years and it is slowly taking its tool on everything, sometimes love and having the gospel in our lifes isn't enough, at least that is what it feels like... Sorry for the personal blurb but sometimes its just good to get it off my chest, I don't know.... I hope ya all have a great Thanskgiving, take care.

We will see ya tomorrow.

Kayano 12 Orange (97 )

Comments
From Cal on Wed, Nov 21, 2007 at 10:50:32

Hang in there Clay. Good running today.

Happy Thanksgiving!

From rdrunner on Wed, Nov 21, 2007 at 11:02:15

Keep up the great work, this too shall pass. Happy Thanksgiving!!

From jtshad on Wed, Nov 21, 2007 at 11:07:12

Patience and lots of love are the key...hope you kind find God's peace in your tumultuous situation.

From syd on Wed, Nov 21, 2007 at 11:22:47

Way I see it is that the blog is to help people run better. So if venting helps, that's what it's for, right? Hope everything works out for ya.

From Clay on Wed, Nov 21, 2007 at 12:47:10

Thanks for all your thoughts, I really am thankful for alot of things... I am really blessed and I appreciate all your incouraging comments, this is a great blog and there alot of good people on it!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

HAPPY THANKSGIVING!

I decided since it was Hoilday I would do a recovery run and give my body a break. I ran the Salem Canal Road to the riverbottoms, out and back I just kept the pace nice and easy with a few strides at the end of some of the miles just to keep my legs woke up and loose... My average pace was 9:04 and my heart rate average averaged at 137, total time was 54:42. I also did the standard lower body workout along with some core strength training it took about 30 minutes, that is about it kind of boring so I guess all that is left is to eat some turkey and some pie, Yaaa Baby!!

See Ya Tomorrow.

Kayano 12 Blue ( 218 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.021.000.000.000.006.02

Happy Christmas Shopping Day to everyone, Ha Ha. I aint going out there folks, its insane... I slept in today where I don't have to go to work, so I headed out at 7:30am. The legs were tired form the strength training yesterday, and I am coming down with a cold, this really zapped my energy to nuttin, I do mean nuttin Noonan, Danny, Danny, are you my freind Danny, From the movie "Caddy Shack". Sorry I'm alittle out of it today. The first 2 3/4 miles were very difficult laboring and hard, and so I decided to try and pick up the pace and see if I could wake those old tired legs. At first it was hard but eventually they came around and I picked up the pace, nothing fast but I did feel better for the last three and had a negitive spilt coming back. I ran the Salem Canal Road to Payson loop, out and back and my average pace was 8:47 with my heart rate average being 141, total time was 52:55. I had one marathon pace mile 7:53(147), well not really marathon pace but close to it. Thats about it,  I need to reattach my carpet today as I had a flood  on Wednesday night in my basement, isn't life a beautiful thing...

See ya tomorrow.

Kayano 12 Orange  ( 103  )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.040.000.000.000.0010.04

GO BYU!!!

My cold got the best of me this morning, I felt good at times but then towards the end my legs were like noodles, I would try to pick it up but they would say I don't think so... In the words of Jamers Taylor I felt like "A Hefty Hunk Of Steamin Junk, Yao" A Steamroller Baby... I had a couple of splits that were in the 8:15 to 8:30 range but I had nothing to today, my average pace was 8:46 with a heart rate average of 143 total time was 1:27:58. I am going later this day and help my wife celebrate her 38th b-day, she is just thrilled, Ha Ha. It should be a grand time for a grand old lady, Ha Ha again, I will not  let her read this... I passed some of the Spanish Fork Runners this morning, not as many out today or I just got out late and they were finished already, I saw Kent Wing and Gina H  towards the end of my run, that was when my legs were in noodle mode.

See ya on Monday.

Kayano 12 Blue ( 228 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.042.001.000.000.006.04

I did not want to wake up this morning, I am still suffering from a cold and it has really zapped my energy, I didn't want to go, but I got out of bed and put on my gear and headed out the door... My legs were weak and rubbery and I was questioning my reason for even being out there, the first 3 miles were preatty tough, but then on the way back I kind of decided to try and do a negitive split and so I tryed to pick it up. My splits went as follows; 8:58(130), 8:43(136), 9:11(139)that mile had a 200 meter hill, fairly steep, 8:31(136), 8:37(140), 7:16(156).

That last mile was a good way to finish, I noticed up a head of me there were these two runners, a husband and a wife, the wife had seperated herself from the husband by about 200 meters so I had just over a mile togo and I thought lets try and take them. I was able to over take the husband just before I had a 1/2mile to go and the wife was clipping along at a pretty good pace so I knew this was going to be close, I felt like if I kept the same pace that I would overtake her with about 100 meters left to go before I reached my house, that is if she doesn't speed up on me unexpectedly... But she didn't and I was able to overtake her like I said, that last mile I was huffing and puffing pretty good, that tells me that I have a bit of a ways to go before I am back to where I was before the injury. But it was good to feel what that pace feels like again even if I was alittle out of my comfort zone, My average pace was, 8:34 with my heart rate average at 139, that is real surprising with the cold I am fighting I thought that would be alot higher. Total time was 51:40, well that is about it I will see ya tomorrow, I hope I am feeling better but I am not counting on it!

Kayano 12 Orange (109 )

Comments
From superfly on Mon, Nov 26, 2007 at 16:56:29

Clay if at all possible I'd try to move to a neutral shoe... if you can. I'd try it gradually. The Nimbus or the Cumulus are a couple good neutral shoes by Asics. I prefer the cumulus. If try it- do it like twice a week at first on mid-short runs (nothing over 10 miles). Then when you feet start to feel the groove you can convert all together.

When I first got back into it in 2005 I was 50 pounds lager... and I wore a shoe with support. The Brooks Adrenaline. I slowly moved into all neutral shoes and now even use racing flats (light weight trainers) on a lot of my runs.

Anyways long story short is that the shoes like the Kayano are good shoes but I feel you can become a better runner once you've fixed those pronating issues. Plus the neutral shoes are about $25 cheeper a pair most of the time.

From Lybi on Mon, Nov 26, 2007 at 23:37:03

Oh man! "Running sicko overtakes husband wife running team". Great job on your run, Clay. Just keep putting in those miles and you'll faster than ever before you know it.

From Superfly on Tue, Nov 27, 2007 at 11:00:32

As far as form goes. Don't try anything crazy and new. Just focus on basic fundamental things. A smooth and effective stride, don't pound the ground. Try and keep your spin straight and hips square.

After that with the increase in mileage and a slow transition to a neutral shoe things should work themselves out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.051.000.000.000.006.05

I ran towards Spanish Fork and I was surprised at how well my legs felt this morning, it was cool... My average pace was 8:35 with my heart rate average at 142,  total time was 51:59.  I had one mile at marathon pace or should I say tinman tempo pace I felt like I could of kept running for awhile, I will have to hold onto this feeling so the next time I feel like Death warmed over it will give me hope!!!! Short on time so I will have to cut it short this morning, see ya tomorrow...

Kayano 12 Blue (234 )

Comments
From Curtis on Tue, Nov 27, 2007 at 20:36:53

Good job today Bro. Your looking good. Looks Like I'm down for awhile again. Darn it !!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

I don't know where I found the strength to get up this morning, this cold has really taken its toll on me... I have also developed some stomach issues  that are not pleasent, no throwing up or anything just coming out the other end if you know what I mean. I kept it nice and easy and I barely made it, average pace was 9:13 with my heart rate average at134, total time was 55:30. I had no energy at all, I hope I am feeling better tomorrow I don't want to miss a day I kind of have a good groove going right now and I don't want to blow it!

I am going to try and get a quick nap before I have to go to work.

 

PM-The nap never happened, with 5 kids I wonder why...

Kayano 12 Orange (115)

Comments
From jtshad on Wed, Nov 28, 2007 at 10:01:30

Great job getting out on a bad motivation day. I hear you about the cold, not the most inspiring thing to think about...numb fingers, cold lips, cold feet, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.062.000.000.000.006.06

I am still feeling alittle sluggish from the cold I have been fighting, my legs are dead and I don't have alot of mojo... My first three miles were at recovery pace, just trying to get the old legs warmed up and then I decided to try and pick it up just a bit on the way back home. I started with some 100 meter strides with a 100 recovery I did this for 2. 5 miles and then had a .50 cool down, I didn't keep track of the strides time wise so I have nothing on that. The two miles I did the strides I counted those as Marathon pace miles even though they were slower than my actual pace; 8:37(141), 8:17(152) about aminute off my actual MP. Total time was 53:04 with an average pace of 8:47 and my heart rate average was 142...

Pretty boring I know but you are dealing with a boring old man, so it doesn't get any better than this.

Kayano 12 Blue (240)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.043.000.000.000.006.04

I ran the Salem Canal road to Payson out and back, I ran a warm up mile and then just tried to pick it up alittle each mile, my splits went as follows; 8:45(135), 8:41(140), 8:30(146), 8:20(142), 8:40(142), 8:29(143). I am still feeling the effects of my cold, the 5th mile my legs felt like they were getting tired and I wasn't really pushing that hard, but I recovered towards the end. I am counting miles 3, 4, and 6 as marathon pace miles even though it is about a minute slower than my actual pace. I felt pretty good this morning but I think the cold I have been fighting is still zapping my energy. I am trying for a long run of 10 miles tomorrow, or longer depending on how I am feeling, a minium of 10 anyway... My average pace today was 8:35 total time was 51:35, my heart rate average was 141.

See ya tomorrow

Kayano 12 Orange (121 )

On a personal not it has been a week since I have had any soft drinks... If you know me well you know what an accomplishment this is, I suck down cherry pepsi like its milk. Glades in Spanish Fork have killer Cherry Pepsi and everytime I drive by there I can feel it pulling me in.  Also,  Wildflower Grille in Payson has some killer Cherry Pepsi as well and when I drive by there I have the same problem, but I have should some amazing restraint, kudos to me!!!

Comments
From Andy on Fri, Nov 30, 2007 at 13:09:25

Nice job on cutting out the soda. I've gone on and off the Mt Dew bandwagon several times over the years. Unfortunately, I've been back on it for the past couple of months.

From Clay on Fri, Nov 30, 2007 at 13:39:42

I hear ya, I am going through withdrawls as we speak... I am surprised I haven't had any headaches from the lack of caffiene, knock on wood.

From Jeff on Fri, Nov 30, 2007 at 15:54:07

Want a Pepsi?? Forget it my friend....get out and go for a good long run!!! Have you tried Propel? Some people hate it, some love it, but an alternative drink might help you kick the soda habit for good. Nice job on a great start.

From Clay on Fri, Nov 30, 2007 at 16:10:04

Jeff

I am one of those that hate Propel... During the day I drink only water, but on the way home I pass by that darn Glades Drive In and it is hard to resist. I am doing better and it is getting easier, so wish me luck!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.050.000.000.000.0010.05

Its beginning to look alot like Christmas, every where you go!!!  3 inches of snow combined with wind makes for a beautiful morning winter run, I had to run slower than I wanted but I decided it would be a good day to do a nice easy recovery run considering the conditions... I headed out to GU corner and then down to the riverbottoms and hit my 5 mile mark and then headed back.  Total time was 1:31:05 my average pace was 9:04 with my heart rate at 147. Mile 8 was pretty tough the wind started to blow sideways and the snow was picking up a bit but once I got back on canal road it was at my back so it was alot better... Towards the end of the run it let up and I was able to finish up without any problems, I was pretty low on fuel, I forgot my water so I got pretty dehydrated towards the end and I was losing my energy pretty quick. I felt okay for  most of the run other than the energy part where I was getting dehydrated, next time I will need to take an energy drink with me, usually the cooler for the Spanish Fork runners is still out there but I got a late start and they had already finished...

See ya on Monday.

Kayano 12 Blue (250 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.053.000.000.000.006.05

I ran the Salem Canal Road to Payson loop, I started out with a warm up mile and then I eased into my tempo run. My splits went as follows;8:49(135), 8:27(143), 8:16(149) this had a 300 meter hill in it pretty steep towards the top, 7:23(151) better, 7:07(162) way better... I then slowed down just a tich to recover so my last mile was alittle slower than I could of run which was, 8:09(153). My average pace was 8:02 with my heart rate average at 148 total time was 48:36. I am calling it a 4 mile tempo even though my splits were not even, but I had a pretty good 2 mile tempo, miles 4 and 5 were pretty good,  I think I am coming around to just about where I was before my injury, but I still have some work to do... My leg felt pretty good not  much pain, I will have to see how it feels later on today to get a real feel of where it is at in the recovery stage.

It was a nice cool and crisp morning I wish it never got colder than this, I can handle it when it is in the 20's but when it gets colder than that I start getting annoyed, oh well such is winter!!!

See ya tomorrow.

Kayano 12 Orange (127)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I did not have a very good nights sleep last night, tossed and turned all night long. I must be stressed out or something, I don't know from what just the typical stuff its Christmas and there's not enough money to go around, ya know that kind of stuff... It was a good thing that this was a recovery run, because I was one tired little bugger. I ran the GU corner loop today, I don't actually make it out to GU corner but it is that general direction, my average pace was 9:03 with my heart rate average at 136 total time was 54:49. I felt alot better than I thought I would this morning considering the lack of sleep and I had a pretty hard workout yesterday, at least for me it was a hard workout.

I also did the standard lower body weight training and core training, 30 minutes total. Not much else to say except the tunes were good and the morning was brisk and that is about it, I am short on time so I got a go!!

See ya tomorrow.

Kayano 12 Blue (256)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.053.000.000.000.006.05

I did alittle mini tempo run this morning, I ran the Payson Salem Canal Road loop out and back. My first three miles were really tough I think my legs were alittle wacked out from the strength training yesterday, so it took me a few miles to get them going and warmed up... My last 3 miles were done as to keep my heart rate at 150 and hold it there for the 3 mile on the return, my splits went as follows: 748, 8:14, 8:05, I am counting those as marathon pace even though they are about a minute slower. I had a negitive split on the way back of almost 3 minutes, so that was encouraging. Average pace was 8:26 with my heart rate average at 141 total time was 51:00...

See ya tomorrow.

Kayano 12 Orange (133)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

This was a brutal run, I felt like I was back in high school trying to break the nine and half minute mile, my legs would not go this morning, heavy, heavy, heavy... I went towards Gu corner via the Salem Canal Road and I was like well maybe I will just do three miles and then before I knew it I was at my 3 mile marker and heading back, those last few miles felt like they took for ever!!! My average pace was 9:28 and my heart rate average was 131 with a total time of 56:58, I guess my legs were ready for a major recovery run so I just co-operated. I decided no strength training on the legs today, it looks like they need the rest and I hope they recover for tomorrow because I can't take another run like this mornings, it was brutal,very brutal...

See ya tomorrow.

Kayano 12 Blue (262)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.045.000.000.000.006.04

I didn't want to get up this morning, mainly because of the way I felt yesterday I had talked myself into feeling like I needed a break or a day off today and recover, but then I thought about my friend Russell whos brother just died of cancer and I was able to hop up out of bed and get going. I thought I was going to dedicate this run to his brother Doug and have a thought in my heart for his kids and family, sometime life really puts things in prospective for ya... I was amazed at how well my legs felt,  it was like I was a totally different runner this morning, there was a bounce in my step and the thought of yesterdays run had all but faded. I decided to find a pace that was comfortable and just hold that for most of the run, I started with a slower warm-up mile and then I seemed to find the pace with ease, and it was easy for the most part. Breathing was under control except for the 200 meter hill on mile 3 but I recovered quickly, my splits went as follows; 8:35(134), 7:58(148), 7:51(155 with the 200 meter hill), 7:53(149), 7:55(155), 7:56(155). Total time was 48:28 average pace was 8:01 and my average heart rate was 149, I was very pleased with this run it is the best I have felt since my injury and I am excited for tomorrow, I just hope the snow holds off  long enough so I can get my run in, we shall see...

 

See ya tomorrow.

Kayano 12 Orange (139)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.060.000.000.000.0010.06

I ran the Salem Canal to Spanish Fork riverbottoms route, out and back, the weather was a lot better than last week, it was pretty warm too. After yeaterdays hard workout ( 5 mile tempo) I just wanted to keep everything nice and easy and hammer out a 10 mile long run, I thought about going 12 miles but decided against it... I wanted today to keep the average pace under a 9 minute mile and just cruse along at a comfortable pace, my average pace was 8:56 with a total time of 1:29:57 my average heart rate was 143. My legs were getting pretty tired toward the end, not bad but I think I hadn't fully recovered from yesterdays workout and I started to feel it towards the end of todays run. There wasn't alot of people out today, I passed a few early on but I didn't reconize any of the runners, I think they all started alittle earlier. The cooler was out at GU corner when I passed by there but I didn't see anybody, and then I passed a few runners down in the riverbottoms.

I felt pretty good today, I have worked out  hard this week and I am glad it is Saturday,  I am ready for a day off tomorrow to rest... 

See ya Monday.

Kayano 12 Orange (149)

Comments
From Mike Warren on Sat, Dec 08, 2007 at 14:33:14

I noticed you have run both the St. George and Ogden Marathons. I have run St. George and will be running Ogden in May. Could you compare the two courses for me? Thank You.

From Sasha Pachev on Sat, Dec 08, 2007 at 14:51:57

Ogden is much slower. It has some nasty rollers from mile 8 to mile 17, and all of that is happening at 5000 feet, bad news. St. George has a steady climb from 7 to 12, but that gets offset big time by the high quality downhill the rest of the way. Especially in the second half, after you've dropped some elevation, have more oxygen, and are still going down. There is no course in the country I know of that gets anywhere close to St. George in terms of speed. California International would probably be the closest, and it is about 2 minutes slower for a 2:25 marathoner.

From Mike Warren on Sat, Dec 08, 2007 at 14:59:41

Sasha, Thanks for the reply. Your information although not good news is very helpful. I am planning on training twice as hard as i did for St. George. I will be logging 70 mile weeks with alot of speed and hill training. (As long as the Knee holds up) Do you have any other training tips to get me ready for that elevation? Thanks alot much appreciated.

From Clay on Sat, Dec 08, 2007 at 15:57:14

Mike

Ogden was fun to run but I don't remmber it being real tough until after mile 18, just coming over the dam and then it is straight down hill, that section is pretty tough. So I would do some serious down hill training (which I didn't do alot of). I would agree with Sasha that it is alot slower course than the SGM, so some tempo work is in order and then work an your form for the downhill section...

I hope that helps!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.045.000.000.000.006.04

It was a little cooler this morning, but after about a mile it was toasty. I did a 5 mile tempo and each mile I got a little faster and then I backed back down towards the end decreasing each mile, my splits went as follows; 8:42(135), 8:00(147), 7:59(154) that mile had a 200 meter hill in it, 7:18(151), 7:38(155), 7:44(154). My average pace was 7:54 with my heart rate at 149, total time was 47:41, I will have to check back but I think this might be a PR for this course, I could be wrong... My legs is really starting to feel like it is getting back to where it was before my injury, I am kind of getting excited about it, knock on wood!!! I am looking to increase my mileage in the up coming weeks, so that is exciting too, but I am still going to take it easy I don't want to re-injure it and then have to start all over.

 

I just checked and it was a PR for that course, Salem Canal Road to Payson loop by about a minute, pretty cool...

See ya tomorrow.

Kayano 12 Blue (268)

Comments
From Cal on Mon, Dec 10, 2007 at 13:32:29

Congratulations on your progress! Hopefully your injury will be a thing of the past...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

I ran the Salem Canal Road towards GU corner, my legs were dead from yesterdays 5 mile tempo run which was to much for me right now... I think I need to keep it at 2 to 3miles on the tempo run I can't seem to recovery quick enough for the next days run if I go more than that. My average pace was 9:30 with my heart rate average at 133 total time was 57:00, my legs were dead from the get-go, I felt like I was running in quicksand it was a hard run, and it was alot colder this morning too. I broke my treadmill out just incase it gets to bad outside then I can bring it inside, I have decided that when it gets down in the single digits I will be running inside which shouldn't be to often...

See Ya Tomorrow.

Kayano 12 Orange (155)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.060.000.000.000.008.06

I ran the Payson via Salem Canal Road loop, it was very cold this morning and it was hard to get warmed up. My hands have still not unthawed as I'm writing this they still feel numb, I just tryed to keep my pace steady today and I was able to do that for the first six miles; average pace was 8:31 with my heart rate average at 138 , total time was 51:50. I have decided that on Wednesdays I will go alittle further than I have been doing, I have alittle more time where I don't have to be back as early, so I will tack on a couple of extra miles at a very slow recover pace, so I did that today, 9:22 pace in 18:50...I plan on  doing the same thing on Saturday going a couple of extra miles, this will give 4 extra miles a week which is about a10% increase and I will keep this up through January. I will see how my leg does to make sure I can handle the extra mileage, I don't want any set backs!

See Ya Tomorrow.

Kayano 12 Blue (276)

Comments
From Sasha Pachev on Wed, Dec 12, 2007 at 16:53:24

Very good progress in the last two months, and a good training plan. Great idea to stay away from soft drinks. Go through the rest of your diet as well to see if there is room for improvement. Your body must run like a well-oiled machine. You cannot afford to add recreational sand into your oil - different parts start to break down eventually.

From Clay on Wed, Dec 12, 2007 at 17:02:32

Thanks for checking in on me Sasha, some weeks I do better than others when it comes to the soft drinks, I am trying...

Merry Christmas to you and yours.

From Tom on Wed, Dec 12, 2007 at 20:38:21

Nice job getting the miles in on a cold, nasty morning. I agree with Sasha about your progress. I think come next spring/summer/fall you're going to see some great things happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

Very cold this morning I almost needed a face guard my face about froze, it wasn't much colder than yesterday but man it was a colder cold if thats possible. I had a hard time getting my legs to co-operate today I went a couple of extra miles yesterday and I don't know if that had to do with it or not, it was difficult... My average pace was 9:15 with my heart rate average at 134, total time was 55:42 no strength training this morning as my legs are hammered enough and they need to recover, and I hope they do for tomorrows run.

See ya then.

Kayano 12 Orange (161)

Comments
From jtshad on Thu, Dec 13, 2007 at 10:09:52

Nice job getting out there in the cold and keeping that mileage up. As Sasha and Tom indicated, this is going to bode well for you come this spring.

Merry Christmas.

From Cal on Thu, Dec 13, 2007 at 11:17:11

It's like my favorite fortune cookie said, "All your hard work will soon pay off"... I keep reminding myself of that too on these cold December mornings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.042.000.000.000.006.04

Boy what a difference 10 degrees makes, 25 degrees is just perfect, I can handle that!!! The roads were very slick and snow covered so I had to take it really easy, my first 3 mile splits went as follows; 9:12(139), 9:16(140), 9:04(144) this one has a 300 meter hill in it... After I hit my three mile marker I headed back and a snowplow had come buy and put down some salt so I was able to pick up the pace. I decided to do a 2 mile tinman tempo, just to wake my legs up, those splits went as follows: 8:25(144), 7:51(153). I then did a recovery mile of 9:08(147), I had hit the snowy slick portion of my route so I had to slow down, but my heart rate stayed kind of high which was kind of wierd...

Average pace was 8:49 with my heart rate average at 144 total time was 53:20, it was so much warmer this morning it was almost toasty, I wish it never got colder than 25 degrees that would be sweet! I also did the standard 30 minute upper body weight training, tomorrow after my run I plan on doing some lower body weight training...

See ya tomorrow.

Kayano12 Blue (282)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.050.000.000.000.0010.05

What a cold day. When I headed out this morning it didn't feel to bad, but as I hit my 5 mile mark down in the river bottoms I thought I was going to freeze to death!!!  I headed back and came by GU corner and my hands were just froze, my pace was pretty slow at this point and I was just trying to keep moving... The last 2 miles I was just having a real hard time, I think I didn't hydrate well enough the day before and it was showing as the run went on my legs were wacked out. The tights I was wairing were not keeping my legs warm enough, I need to invest in some real cold weather tights, I think it would of made a difference on my legs. My average pace was 9:13 and an average heart rate at 138 total time was 1:34:35, I wanted to get in 12 miles today but it wasn't going to happen, I was lucky to get in the 10 miles. I was also having stomach issues towards the end of the run, and lets just say I barely made home in time if you know what I mean,  it was brutal!!!

See you Monday.

Kayano 12 Orange ( 171)

 

Comments
From Kim on Sat, Dec 15, 2007 at 14:55:02

Clay, Glad you made it home in time! And I'm glad there is someone else out there to verify how dang miserable cold it was in the riverbottoms this morning!

From Clay on Mon, Dec 17, 2007 at 11:53:35

All I can say is Amen Kim, it was brutal on Saturday...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

I have decided that this week I will take it easy and do no tempo runs, I have some soreness in my legs in the upper inner thigh of both legs, so I thought it might be good to take it easy this week and see if I can get them feeling better... It was a lot warmer this morning, it was down right comfortable to be honest with ya, I wish it was this warm all winter it would be so much better. I ran the Salem Canal Road to Payson loop, out and back and my splits went as follows; 8:41(133), 8:42(139), 8:34(146) this one had the standard 300 meter hill. 8:25(141), 8:43(142), 9:07(139), the pace felt easy except for on mile 3 with the little hill in it, which raised my heart rate up a hair, total time was 52:34 with an average pace of 8:42 my heart rate average was 139...

Kind of boring but tis the season for base miles, see ya tomorrow. I also did my upper body workout for 25 minutes 2 sets each.

Kayano 12 Blue (288 )

Comments
From JeffC on Mon, Dec 17, 2007 at 15:20:11

I hate those "soreness" aches! Never sure if you are on the verge of a more serious injury. Good idea to take it easy this week, hopefully you will feel better soon.

From Clay on Mon, Dec 17, 2007 at 15:59:44

Jeff,

My legs feel alot better today than the have previously, so I think the slower pace helps... Thanks for checking in, I hope you and your family have a merry Christmas.

From Sasha Pachev on Mon, Dec 17, 2007 at 16:04:11

Interestingly enough, I have that same soreness all the time, except only on the right side. Probably for a different reason though.

From Clay on Mon, Dec 17, 2007 at 16:14:25

Sasha, that is wierd because mine started on the right side too, infact it is more so on the right side than on the left, must be sympathy pains...

From Sasha Pachev on Mon, Dec 17, 2007 at 16:16:22

Is this something new, or have you had it before?

From Clay on Mon, Dec 17, 2007 at 16:29:24

No, I've had it before, but only when I start doing hill work and I haven't done any hill work, so I don't know...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.020.000.000.000.006.02

Whats up with my legs, I can not get them to go... Its like as the run goes on my stride gets shorter and shorter because my legs at the top of the inside of the hip get stiff, this is just wierd. It seems like ever since I stopped strength training twice a week on my legs that I have had this problem, and it is getting worse so I strength trainined my lower half this fine morning and we will see how that goes... Total time was 55:04, average pace was 9:09 and heart rate average was at 135, the pace wasn't that bad for my recovery run but it was just very laboring, so if anyone has any advise to spew my way it would be greatly appreciated.

See ya tomorrow.

Kayano 12 Orange (177) 

Comments
From Lybi on Tue, Dec 18, 2007 at 10:43:53

I wonder if it has to do with the cold? That kind of thing happens to me when I start too fast, instead of warming up gradually.

Good job on getting the miles in, Clay. Pace doesn't matter unless it's a race!

From JeffC on Tue, Dec 18, 2007 at 10:50:03

I agree with Lybi. The cold can cause aches and pains that wouldn't exist at other "warmer" times of year. Just keep plugging but don't ignore it if it gets worse. Good Luck.

From Clay on Tue, Dec 18, 2007 at 15:36:44

It was actually warmer today, the mid 20's which is pretty comfortable, maybe I am coming down with something or maybe I'm darn tried, I don't know...

Maybe its age related and the cold combined, greeeeat!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

I ran the Salem Canal Road to Payson loop, out and back, the roads were slushy and wet and slick and there was light snow falling. I was really surprised at how well my legs felt this morning they finally had alot of bounce in them, I think it was the strength training yesterday that did it, so I will keep that up 2 days a week on the lower body, two sets of each excersize... Wednesdays I wanted to take alittle time and run a couple of more miles, but with the roads being like they were and my past history with my legs being wacked out I thought it would be okay to take it easy today, so I did. My splits were pretty steady they went as follows; 8:45(138), 8:32(147), 8:43(151) 200 meter hill included, 8:54(143) coming back down the hill, 8:35(148), 8:55(151). I am kind of surprised at those last two miles and my heart rate I didn't feel like I was working that hard  but maybe I was, the run felt really good for change, Yahoooo...

Kayano 12 Blue (294)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.030.000.000.000.006.03

I ran the Canal Road to GU corner route, it was raining, I thought I would wakeup to snow but I got lucky. My legs kind of did the same thing that they have been doing but not as bad, hips got stiff and my stride shortened, but nothing near to what happened to me on Tuesday, I did my standard 30 minute lower body weight training and core training today after the run... Total time was 52:14 average pace  was, 8:40 with my average heart rate at 139. We celebrated Christmas last night with the kids as they are all heading to our Ex's, its so hard to be sperated from them on Christmas, its a hard time of year, its especially hard for my little boy Ethan, well lets just say its hard and leave it at that... We had a great time and there were smiles and laughter that will soon be replaced by tears and frustration as the holiday's progress. It will be good to see my kids on Christmas day in the evening and then they will be back for the rest of school break and things will start to get back into a normal routine, school Basketball and running.

Merry Christmas.

Kayano 12 Orange (183)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, to many things to do and not enough time....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.053.000.000.000.0010.05

I  did the standard 10 miler today, I felt really strong after taking yesterday off and I pushed it pretty good for me, I ran the Gu corner to Riverbottoms loop and it wasn't to cold wich was surprising.  My average pace was 8:17 with a total time of 1:23:17, my aveage heart rate was 152, so that tells me I was pushing it pretty good. I had three miles that were faster than the others those splits went as follows;  mile 3-7:57(152),  Mile 5-7:35(158),  Mile 8-7:48(159). I am counting these as Marathon Pace miles even though they were slower than my actual pace, my other splits went as follows; 8:30 (147), 8:20(150), 8:21(153), 8:32(151), 8:47(150), 8:34(154), 8:24(153)... These miles felt like I was really in control and smooth and just crusing,  very comfortable. I didn't get a chance to stretch after my run as I had to meet my borthers at the show house to see a movie, and as I'm writing this I am feeling pretty sore thank goodness  for Sunday's to recoup... Well thats about it, I guess I will see you on Monday, Christmas Eve. Wow, its finally here.

Kayano 12 Orange (193)

Comments
From James W on Sat, Dec 22, 2007 at 23:58:06

Way to go, Clay, sounds like you had a pretty good run there. I always love feeling strong when I go out for a long run - it really gives me a boost. Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.041.000.000.000.006.04

Wow its Christmas Eve, time sure flys by... I was lazy and didn't get up this morning, I had to go into the office for alittle bit and then I came home and headed out about noon. It was sure nice outside, warm and comfortable and sunny I thinks its the calm before the storm. I hope its not to bad tonight so I can get in my run in the morning, I might have to run on the treadmill if it gets to bad outside. I kept a pretty steady pace for the whole run, probably to fast but it was nice out so I just went with it, my splits went as follows; 8:21(140), 8:18(149), 8:33(152), 8:18(149), 8:05(159), 8:20(157). My aveage pace was 8:20 with my heart rate average at 150, total time was 50:17. I felt really good today and now I am trying to get into the Christmas spirit, both my kids and my wifes kids are gone so its just me and my better half, kind of different but we will make do...

Have a safe and Merry Christmas to all the FRB's out there, see ya tomorrow.

Kayano 12 Blue (300)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today... I decided to take the day off because its Christmas...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.050.000.000.000.006.05

Boy my legs were deads today, it was a nice morning not to cold but it was hard getting out of bed this morning, I have been having a hard time with that lately... I had to really push myself to get out the door today, I am having motivation issues to say the least but I was able to overcome those feelings today and get my lazy butt out the door. My average pace was 9:15 with my heart rate average at 133, total time was 55:50 pretty slow today but that was okay with me, I had no reason to push it, so I went nice and easy. I have decided that I might incorporate some evening runs on the teadmill a couple of times a week, just to get in a couple more miles a day, time permitting of course. Well thats about it for today, I have to get back to work, see ya tomorrow.

 

Kayano 12 Orange (199)

Comments
From Tom on Wed, Dec 26, 2007 at 20:10:20

Clay I don't think you're the only one having trouble getting out of bed these days. This nasty winter running can be tough! I'm just glad my work schedule now is such I can do my runs mostly at noon.

But the great thing is you won the battle today and got out and did it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.063.000.000.000.008.06

I really had a hard time again getting out the door this morning, after sitting by the fire for a bit I decided to get my butt out the door, but I wanted to dress right so it was comfortable. So two pairs of tights later and 3 layers up top later I headed out the door and as I discovered it was really nice, I must of had the right combination on because I was toasty.  I ran the Salem canal road to mini gu corner and then back to my house in salem and then out to the old barn and back via salem canal road. Since I was feeling all warm and fuzzy I decided to go alittle extra this morning and went for a fun filled 8 miler, my average pace was 8:43 with my heart rate at 147, total time was 1:10:18. I had 3 miles that were close to my marathon pace, about a minute off, they were; 8:34(143), 8:35(150), 8:25(154). My legs felt better today too, they had some zip in them for a change and that is about it, I'll see you tomorrow.

 

Kayano 12 Blue (308)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.040.000.000.000.008.04

I ran to Payson Park via Salem Canal Road and then up the hill to the new payson Swimming pool and skate Park... I kepted the pace nice and easy around 8:50 pace with a  total time of 1:11:15, I'm at work so I am not sure what my heart rate was I will have to look when I get home. It was comfortable weather wise around 12 or so but I have a good combination going and I am staying pretty toasty out there as long as it doesn't get much colder, I should be alright... My legs were alittle tired this morning, I've went 8 miles the last few days so it might be taking its toll, it was fun running my old route out to the Payson Park it was nice to see some new scenery for a change.  I am going to try and run that route a couple of times a week if my body will let me, but we will see on that one!

See ya Tomorrow.

Kayano 12 Orange (207)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

Today was by far the worst run I have had in along while, very brutal, and I can't blaim it on the weather either. I headed out towards gu corner and then down in the riverbottoms and stoped at my usual spot for my 5 mile turn around point, had some gu and some gatorade and wondered how I was going to make it back. But without much of a choice I headed back, it was tough but I took a couple of breaks to help get me through it, I then stopped at my house and took a pit stop and had some more Gatorade. I then head out towards the old barn via Salem canal road for a couple of more miles to round out the 13.10.  I am so glad that it is over. I hope I recover enough by Monday so I can run again, but I will have to see on that one, because right now I am one sore little bugger... My average pace was 9:11 with a total time of 2:00:29, not real fast but I got-r-done...

Kayano 12 Orange (220)

Comments
From Tom on Sat, Dec 29, 2007 at 18:28:12

Clay sorry you had a bad run today, some days are just like that. But like you said you got-r-done and finished the half marathon workout. Good Job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After yesterdays run I started having the same pain in the same area of my leg where I was injured a couple of months ago, and as I am writing this the pain has not subsided. I know now that it is probably Shin Splints and not a stress fracture,  as the doctor said if it heals and then I have the same pain come back in the same area then it will rule it out ( the stress fracture). I don't know what to do, I am really down. I will Ice throughout the day to day and see if that helps and then see how it is on Monday... I felt pretty good yesterday other than my legs were dead tired and then as the day went on I could feel the pain starting to come on, and then my head started to hang because I know that pain well,  I delt with it for two long months. There is no mistaking it, the pain is the same as before, if anyone has any advise please feel free to enlighten me, I'll be sulking in the corner!!!!!!

 

Comments
From Tom on Sun, Dec 30, 2007 at 21:10:46

Clay sorry to hear about the shin splints, hope it's just a very temporary thing. I haven't had problems with shin splints for years (luckily perhaps). Seems like back years ago when I did have shinsplints what helped me was to add a bit more cushion to my shoes by doubling up on insoles. Typically what I'll do is take insoles from some older running shoes and plop em into the new running shoes on top of the original insoles.

From Clay on Mon, Dec 31, 2007 at 00:25:26

Tom, when do you retire a shoe, after how many miles? I alternate between two pairs and on one I have over 300 miles and on the other I have just over 200 miles...

From JeffC on Mon, Dec 31, 2007 at 10:57:48

Clay, I think what helped me the most with shin splints was to keep running but cut back the mileage and cut out all fast running for a month or two or three. I also massaged my shins and rolled my calfs aggresively each night before bed (hurt like heck but seemed to work). I also retire my shoes at 400 miles or so but I don't rotate them like you do. I've often thought I should but just haven't done it.

From Andy on Mon, Dec 31, 2007 at 12:59:32

Sounds like you need a cut back week. Earlier in the week you were showing signs that you needed a little break and this confirms it. Did you ever determine what caused the stress fracture? If you didn't address the issue, it could be causing the shin splints. As far as shoes go, I try to get about 450 on a pair but can feel them break down at 400 miles.

From James W on Mon, Dec 31, 2007 at 13:29:06

A number of factors can lead to shinsplits - shoes, improper form, muscle imbalance, overpronation, etc. I agree with Andy and Jeff, time to just take it easy for a while. I see too much in you of what I did for years - get injured and then try to return too quickly, get injured again, rinse and repeat. That being said, perhaps you should consider looking at some of the above factors. Personally, I used to have major problems with shinsplits when I wore Asics shoes. They have certainly changed since then, but the shape of a shoe can cause your stride to be altered. I also don't put any more than about 400 miles on a pair of shoes to avoid risking injury, and have at least 2 pairs that I rotate. Perhaps something else you could do would be to go to a running center that offers a gait analysis as well as check your arches. It may be something as simple as wearing the wrong shoe for your feet or needing additional arch support. In any case, I feel your pain, Clay - I have been there many times before. Don't get too discouraged, and take it easy.

From Clay on Mon, Dec 31, 2007 at 14:11:04

James, I have been talking to Superfly about moving into a Neutral shoe but I haven't got around to doing that yet. I have ran in Asics for along time and I have tried other shoes, Mizuno, Saucony but my feet always feel better in Asics... Clyde mention the Nimbus 9 as a possible choice for the nuetral shoe and I am planning on trying those to see how I do.

Thanks for the advice, and I do have a hard time with taking time off from running it drives me nuts, but like Andy said sometimes you just need a break...

Thanks Guys for the incouragement, my spirits are still pretty high.

Have a great New Year too!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.040.000.000.000.006.04

Okay so this is really wierd, I decided to go and try just a short 2 mile run to see how my leg was feeling and I took some advice from Jeff and James and Andy on the blog and I just went nice and easy not pushing the pace. I also put my original insoles of my shoes in along with the soft soles that are already in there, that was Tom's little diddy, and I was amazed at how well it helped. I went in 2 mile intervals and ended up doing my regular 6 mile run but just slower than I usually do it, I paid attention to  my  form and tryed to run smooth, well atleast smooth for me... Total time was 53:13 with my average pace at 8:48, heart rate average was 139.  I am hoping that tomorrow I will wake up and the pain will be less than it was 2 days ago, because right now it feels like really good!!!

I just have to tell  myself nice and slow and leave the tempo work for later when I'm healthy, I think If I can do that I will be alright...

I will see you tomorrow and let you know how I do with tomorrows run and then go from there.

Kayano 12 Orange(226 )

Comments
From Tom on Mon, Dec 31, 2007 at 21:48:10

Glad to hear things went well today. Hope you have a happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1282.52165.80168.714.500.001621.53
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