PV = nRT

for some reason none of my training partners showed up at the track today. go figure. well, I decided to repeat last weeks workout: 6 x 800 in the five fingers with short recoveries (in this case 200). I ran as fast as I could but I obviously was still feeling the effects of Saturdays effort.

2:53, 2:52, 2:54, 2:58, 2:57, 3:01

That was as tough a workout as I can remember. Combination of the five fingers and only a 3 day recovery I guess.

really tired.

I continue to punish my poor weak recovering body. Kind of a tinman tempo thing today. about 5.2 miles at temp pace down on the island.
1.25 mile warmup
mile 1, 6:33 pace
mile 2, 6:41 pace
mile 3, 6:30 pace
mile 4, 6:35 pace
mile 5, 6:42 pace
0.23 miles at 6:43 pace.
1.2 mile cooldown

three easy FF about 8 minute pace

home to Millville and out the TOU course, about a half mile or so up BF canyon and back. stopped and said hi to Cody and Paul on Hollow Road. they looked good in their matching running outfits. I wonder whether they planned that or it was just a coincidence?

 7:45 average pace. I don't enjoy having to finish this run with three miles of continuous uphill.

Wellsville does a good job putting on races, and the course is accurate, so I decided to ues this to break 18 minutes in the 5K. The course follows the Wellsville Biathlon run course, adding an additional 0.6 miles. Rolling hills, nothing major, very nice course. Keith Anderson ran the 10K so I didn't get to race him today. So I picked Jason Miller at the start as the guy to race. Jason beat me by 2 minutes last week at the TOU half so I was looking to get even today. Jason took off fast and I hung back a bit. I ran the first mile at about a 5:45 pace, passing a bunch of over enthusiastic fast starters, then caught Jason at about mile 1. We looked at each other, then paced off each other the rest of the race. We were racing for 3rd place, two fast younger guys were way out in front of us. I knew it was going to come down to a sprint at the finish and it did. Unfortunately for me, I didn't have the fire to finish it, and he beat me across the finish by a second or two. So I missed the "money" by 2 seconds. The story of my life. Well, Jason is 10 years younger, and won the Wellsville Biathlon this year,  so that is some consolation to me. Good news is I met my goal of breaking 18 minutes, which I haven't done in a long time, so was happy with that. After the race I re-ran the course with Carol Rowe to cool down. Then went home and changed the oil on my daughter's car. 

work to river trail to single track and back, 7:40 average. little sore but not too bad.

my week is all messed up, and little time to do anything, so a quick FF workout, including 8 x 200 on the track, about 40 second reps. just trying to strengthen my feet with two days of FF running per week. tomorrow I will try some kind of MW. I am too weak for a BW, but a MW is better than a SW.

MBW work out, Providence/River Heights. 1 mile warmup. then 5.7 miles tempo at 6:31 average pace. then 0.8 miles easy. then 4 x 0.5 miles: 2:59, 2:57, 3:00, 2:56. then 0.75 mile cooldown.

five fingers, work to track, 8 x 200 about 39-40 seconds and back to office.

Ryans place park in River Heights to mouth of BF canyon and back along TOU course. 18 miles @ 7:33 average pace. Wore a pair of neutral 6 ounce asics racing flats. No problems, thereby proving to myself that my previous foot problems were caused by the heavy cushioned shoes the so-called "shoe experts" told me to wear.

first time doing mile intervals on the track in the five fingers. 4 x 1 mile with 400 recoveries. intervals were: 5:43, 5:46, 5:47, 5:44. I am going to do all my track work in five fingers from now on

HPER to spring hollow and back via river trail with Carol R. 7:46 average pace. tired.

short five finger track workout to air out the legs. 8 x 200 with 100 recoveries. 36:52, 41:07, 36:31, 37:15, 34:66, 35:95, 34:95, 38:59.

The scary thing for me is I wasn't even working hard to run these intervals, I wonder just how fast I can run 200 meters at my age (47). I am interested now in seeing how fast I can run 400 meters as well.  I may do an all out 400 next week just for fun- 60-65 seconds? If I can run a 49.88 I can set the mens 400 meter record for the 45-49 age group. That would be fun.

side show 5K to the Top of Utah marathon. Felt guilty I wasn't running the marathon, but not quite ready for that yet. There were a lot of people running but unlike last year when Paul, Cody and Joe ran there were no serious runners this year. So I was able to win the race, just due to the lack of depth. I am not sure about my exact time, I was hoping for 17:30 but I missed that by probably 15 seconds, but 17:47 felt pretty good. Carol Rowe finished second overall and first womens overall.

8 mile 7:30 pace.

signed up for Mesquite Marathon November 21. should be interesting, as I am entering a two week period where I am as busy as I have ever been- teaching two big classes, running my lab, trying to write/proof papers, and then I have NIH study section in two weeks, and have barely made a dent in my reviewing load due in 13 days, then off to Washington for three days. Two exams to write and give this week, I am in way deep here. Sleep will have to be put on hold I guess. 

killer track workout. only planned 4 x 1 mile w/400 recoveries but Carol made me go one more. ouch.   5:43, 5:48, 5:48, 5:49, 5:52

I was really dragging today, an easy run was a huge effort. I don't know what was wrong with me. 11.2 miles 7:48 average. 

did a tinman tempo sort of thing, 8 miles continuous.

1 mile warmup, 8:03

8 miles tempo Prov RH Millville rolling hills: 6:30, 6:33, 6:27, 6:33, 6:30, 6:36, 6:47, 6:49

1 mile cooldown 8:05.

really hurting the last couple miles as the splits show. that was mostly uphill but still. Paul tells me these runs should leave me feeling "energized" and "fresh". yeah right, I think he is just trying to hurt me or make me suffer or something.

easy 4 in the 5's. as in the five fingers. just some vibram slang I made up. easy as in 8 minute pace.

20 at 7:25 and I appear to have injured my lower calf/achilles tendon.

water running for about 50 minutes. what a dumb activity. tonight I have an appt with Paul's magic muscle massage therapist. maybe she can figure something out. 

weird... after water running the swelling in my foot and lower calf is all but gone. before that icing and ibuprofen didn't even help it out. why would water running reduce swelling?

25 minutes of kicking in the pool with a kickboard.

then 35 minutes of water running.

for the record, I hate both of these stupid activities. swimming = stupid in general. why would anyone do this for fun or fitness? I can't stand being cooped up in a stupid room with stupid cold water, stupid chlorine, no scenery, no chance to go anywhere, it is just... stupid.