PV = nRT

Tried water running in the HPER pool. 65 minutes varying pace. no idea what I was doing. Just kind of... ran.... I guess. with a belt on. in the diving pool. varying pace up and down to simulate intervals. HR between 120 and 145 probably. Well, I did something because when I got out of the pool I could barely walk. Pfitzinger claims it is a true substitute for running. I guess we'll find out if is for me. 

Not sure how long stride should be, if I should kick legs up, they say stride rate is lower in water. I imagine I was turning over slower than maybe I should have been if I was supposed to hit 80 cycles per minute, I guess I was doing maybe 70.

7.1 miles @ 7:24 USU to green canyon, 6 strides

did 55 minutes of water running, 5 minute intervals "hard" (I guess) with 2 minute recoveries plus some warm up and cool down.

nothing to gauge this technique against so I don't know what I am accomplishing if anything. we will find out in two weeks when I run the SLC half with no real conventional training for a 5 week period leading up to it! good thing the course is downhill.

also 2 x 20 75 lbs horizontal leg press, 60 reps 55 lbs toe raises. and all the miserable stretches and stuff for PT.

No, I didn't run a half marathon race, I just ran 13.1 miles in tribute to Paul Jon and Cody who were down in Ogden representing Cache Valley proudly. Me, I haven't run this far in weeks, and it showed. I ran the first 8 miles pretty well, then kind of pooped out. 7:30 average overall. 

Just to show my support for the fast guys slogging it out in Ogden, I ran from Prov to Millville to Nibley then down the PLANET WALK- yes- the famous PLANET WALK- a secret route only known to a few select elite runner (and then me). 

Foot a little sore- iced immediately after and had it and my shin wrapped tight.

I am going to make a fool out of myself at the SLC 1/2 in two weeks with my lack of training  but thats OK I guess.

went to last day of PT and cleared to do some real running again. ran 5 x 1000 w/400 recoveries on track and boy does my rustiness show. too fast first lap and then all downhill from there. got my work cut out for me. now all I am working for is a decent Bolder Boulder on Memorial day, I don't care about the half marathons anymore, just going to use them as tune ups.

times: 3:33, 3:39, 3:41, 3:45, 3:44. bad trend... but I was absolutely hammered. Tomorrow, back to the pool...

If I add those times and could run them continuosly  (ha ha) that is an 18:22 5K- which would be all right- and I am planning on doing a 5 K this saturday. But I bet it will be about a 19:30.

from usu up logan river trail with Carol Rowe. still alot of snow up there in places, I would have turned back but Carol kept going so I slogged on praying I wouldnt sprain my ankle. We had a good workout on the big hill coming back, I went out hard at the start but she overtook me at the top by the ranger station. Overall 7:37 pace including shuffling through the snow fields.

"ran" in the stupid pool for 55 minutes. later I will run a mile with my twins to get them ready for the providence family fun run.

USU track, I was planning on some 800s, but there was a student down there doing 400s so I ran some with her. She was wearing spikes so was obviously a serious runner though I hadn't seen her before. She was doing  80 second intervals with 200 recoveries and that sounded good so I ran her last 3 with her, then 5 more for 8 total: 1:18, 1:20, 1:15, 1:18, 1:20, 1:23, 1:23, 1:21. Short workout but good to air the legs out a bit.

I will run a mile with the twins again this evening. On our first run "twin 1" ran 9:47 while "twin 2" pooped out with about 200 meters to go. That is the problem with twins- a balancing act to keep them both happy and from getting all competitive and then being bad sports and mad when one does better than the other. So maybe I will run two miles, individually with each twin. The dog needs the workout too but he never gets mad.

tired today... just ran 5 easy with 4 strides. tomorrow Paul and I are going to run to benefit common ground, an excellent  program that provides youths with disabilities outdoor recreational opportunities. Several of my premed undergraduate students at USU have volunteered for common ground and speak highly of it. Race registration is at 9AM at the Utah State University  HPER if anyone is interested. There is a 5 and 10K starting at 9:30.

Ran this "5K" with Paul as a benefit for Common Ground on the USU campus. I will never be able to match the descriptive nature and elegant writing of Paul's race report, maybe the result of too many years writing boring technical scientific papers . My meager readership, if any, should refer to his blog for the whole story. I am not sure why they didn't use the classic USU 5K route, which is not a bad course, but instead they created a labyrinth of confusing twists and turns starting on the USU campus and then going into the Logan cemetary, where we must have made 8 or 9 turns, then back to USU campus. As Paul noted, the race was further enahnced by the addition of bicyclers, most noteworthy the kid who decided the four or five serious runners in the race would be entertained by his weaving in and out and around us. Since I wasn't wearing my CI (cochlear implant) I couldn't hear him as he decided to pass me on the first cemetary turn, running me off the "road" in the process. Fortunately I didn't wipe him out, he figured that out on his own later. I was hoping to run this thing at a sub 6 minute pace but my garmin said 6:06 when I finished. First "race" of the year for me, and I got one of those runner stitches after about 1.5 miles that kind of slowed me down. I was disappointed when I found they cut the course short due to construction as I would have made a push to bring my mile pace down a bit if I had had the extra 0.2 miles (my garmin said it was only 2.85 miles, Paul's said 2.9; maybe I cheated the corners better than him).

Good cool down run up Logan Canyon river trail afterwards with Paul, 7:45 overall, I think he was afraid he might have to carry me up the big hill on the way back to campus. Good news is river trail is now snow-free, unlike Tuesday when it had a lot of snow.  Well, hopefully Paul won't disown me after this one, I think I will let him suggest our next race... :-)

Canal trail from USU to LC river trail single track and back. And my left foot just started hurting again. Great. Three weeks off, expensive physical therapy, dutifully doing exercises etc, orthotic arch supports at Dr advice, new shoes, mucho dollars spent and maybe back to square one. sigh.

catching up for posterity- 4 x 1200 1 x 800. foot trashed, now I am a cross trainer

donuts and mountain dew

more mountain dew, more donuts. this is fun

pool running and kicking. kick about 600 yards, with short rest every 50 yards. cool down with water running 15 minutes

yard work

water running. 55 minutes, with a bunch of two minute intervals. whee

spinner bike, 110 rpm, 10 minutes easy, 35 minutes hard, 10 minutes easy. this thing kicks your butt

lots of strengthening and stretching stuff

I think Sasha Pachev is on to something here.....2000 miles in a pair of brooks T4 and he never gets injured.... interesting article below:

http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html

kicking with a kick board. it is really fun. you just kick. tried some variations Neal Legler was doing but pretty much almost drowned trying to do things fancy. so I went back to my normal kicking. about 600 yards of hard kicking. it is a good workout. I have lots of new muscles and am looking buffed.

spent a lot of time compiling emails for my subpoena and deposition. pretty exciting- to be subpoenaed. I've never been subpoenaed before. I wish I had gone to law school and could have been a lawyer and made a real contribution to society by suing people instead of educating students and doing biochemical research

went to the track to see how my foot would do on a run. 1 easy around track. no problem. tried a few pickups, started to hurt again. OK, so I guess that is it. No Bolder Boulder, the only race I really care about for the entire year, and I had an A wave bib to boot. I will probably lose my coveted status as a member of the Logan FRB running club, and it is just a matter of time before Cody and Jon take me off their favorites list, which will hurt even more. But I don't blame them. But I will be back. Faster than ever.  Just wait for first dam run this fall. 

water running: why I have it: I hate water unless I am on top of it on a connelly concept going 38 mph in a wetsuit or drysuit. I hate being cold. I hate chlorine. I hate every aspect of it. If chlorine kills microbes, then what does it do the epithelial cells of human lungs as we breathe it in? 

But I managed a 50 minute workout before mylast class of the semester, 4 x 5-6 minute intervals with recoveries. Geez this is so boring and stupid. I keep thinking I should just run, I was inches from deciding to run the providence panda fun run 5K  tomorrow to defend my title (never lost that race since it's inception, a testament to the fact that no one else takes it seriously). I keep wondering if I am just being a wuss and should run through the foot pain, but the definite shin splint sore spots I still have tell me that whole tendon (which runs from the toes around the inside of ankle and up the inside shin) needs some rest. Hopefully non weight bearing stuff is not aggravating it as well but who knows?

water run ladder 1 2 3 4 5 4 3 2 1 

spinner bike 10 warmup 30 tempo 10 cooldown

swim kicking about 30 lengths