| Location: Salt Lake City,UT, Member Since: May 22, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5k - 16:40 (2014 SLCTC Winter Series)
Half - 1:15:26 (2014 Canyonlands)
Full - 2:34:17 (2014 Boston) Long-Term Running Goals: Stay in shape Personal: Married with sons ages 8 and 4 Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.00 | 0.00 | 0.00 | 0.00 | 89.00 |
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| New Balance RC 1400 Miles: 14.40 | Saucony Ride 5 Miles: 3.00 | Brooks Cascadia 7 Miles: 21.80 | Kinvara 5 (May 2014) Miles: 41.20 | UA Cold Gear Rubber Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| Yesterday, I was given clearance to do 15-20 minute runs. I need to make sure my hips are aligned and keep them in line. I also need to avoid hills and trails for the time being.
I warmed up 10 minutes on the stationary bike and then quickly drove down the hill from my office to the first place I could park and did 15 minutes that included only 43ft of total climb. I was going faster than I expected at 6:50 pace for the run but it felt very good. The usual sit bone pain was there but the front hip impingement was not and the SI joint felt ok as well. I am also pretty sure I stayed in alignment. Then I hurried back to the office for 10 minutes on the stationary bike to cool down.
I like being outside infinitely better than on that bike but glad to get in 35 minutes of cardio. 20 minutes of running tomorrow.
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| New Balance RC 1400 Miles: 2.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 20 minute run again round near Sunnyside. A little faster pace to get in 3 miles. Didn't feel as good as yesterday but I didn't warm up.
Also, my SI joint woke up and joined the party. I think that means I may have fell out of alignment but its hard for me to self assess. Still felt stronger.
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| New Balance RC 1400 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| Another 20 minute Sunnyside run. Best run of the week. No rear pain until 2.6 and no front pain, which is what matters most. I intentionally slowed down but still somehow managed a 7:02 pace. Feeling strong. Did a 10 minute warm and cool on the stationary bike, which helps the run fo sho.
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| New Balance RC 1400 Miles: 2.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 4 pm run on the same Sunnyside round route. High 50s is ridiculous. Quite lovely. I did just over 20 minutes for a round 3 miles at 6:46 pace. I apologize in advance to Jake.
Feeling strong is something very specific for me and to feel this way is extremely encouraging. My body feels like its firing correctly with a nice rhythym.
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| New Balance RC 1400 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| From home to West High around 4 times and back. 22:06 total so slower pace. The pot roast au jus with jalapeño jelly from Even Stevens was not sitting well. Good otherwise.
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| Saucony Ride 5 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Pipeline with Fritz, JP, Evan and Dan I think. A whole Fritz crew. Wonderful morning. I wore shorts and a T and felt fine at 8:45 am in the high 30s low 40s. Felt strong but I needed to back off in the second half because I am out of shape a bit. Out of shape people problem of the day = thigh chaffing. That's no good. 1:10:39 total
That's 400 miles on the Cascadias and they still look new.
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| Brooks Cascadia 7 Miles: 9.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Six days on, one day off. It wasn't smart to run on Sunday and that probably set my recovery back a bit. Patience patience. I wasn't sore yesterday but I my SI joint has flared up.
I am up to 25 minutes per run this week so I did 25 minutes today with 10 minutes of stationary bike to warm up. Felt good not great and that's the price of Sunday.
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| Kinvara 5 (May 2014) Miles: 3.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Pretty much the same pace as yesterday but felt better. Also ran at 6 pm so it was dark and cold. Run from home to west high and around a few times.
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| New Balance RC 1400 Miles: 3.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| 30 minutes in the outside lanes of the U track with Adam. Felt good and the weather was nice.
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| Kinvara 5 (May 2014) Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Sunnyside round at lunch for 25 minutes. 10 minutes up 5 down on the stationary bike. Felt good.
I got my second ever chiro adjustment yesterday afternoon and that unlocked my hip. It had been locked since the Sunday run and I knew it just needed a good tug.
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| Kinvara 5 (May 2014) Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 25:41 in the rain from home to West track and back. I love the rain when it's lighter. My quads were a bit cold so I need to cover those up. Feeling good, and I feel like I can manage my injury and will overcome it.
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| Kinvara 5 (May 2014) Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Liberty loops with Jake and Rob. 7:38 pace. I ran pain free for the first 3 miles and it was very minor by the end. Feeling good and the snow was super lovely.
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| Kinvara 5 (May 2014) Miles: 4.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Sunnyside round for 30 minutes. Feeling good. 10 up 5 down on stationary bike.
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| UA Cold Gear Rubber Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Another 30 minute Sunnyside route. They may be getting a bit boring. 10 up 10 down on stationary bike.
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| Kinvara 5 (May 2014) Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Another 30 minute run round Sunnyside. To mix it up, I went faster. Felt strong. 10 minute warm and cool on the stationary bike. Oh happy days.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| There is no way to adequately describe this morning's run other than to say Santa Claus is coming to town and I in no way want to witness it.
Nice to see James again and Fritty.
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| Kinvara 5 (May 2014) Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 at 7 pace on a misty moisting morning with Fritz, JP and Dan. We did a half size highland park zig zag. While they zigged I zagged.
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| Kinvara 5 (May 2014) Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Lunch run - wasatch out and back at 7:51 pace. 15 minutes of warm and cool on the stationary bike (8/7). The snow was cleared and it's warm enough that the roads were wet but not icy.
I obviously can't be certain and I need to run this week to gather more information but my sense is I am healing up nicely. The high hamstring tendonosis won't just go away but I can manage that and the rest is really coming around.
I had a few occasions to run last week but ultimately missed them all and had a full seven days with no running. While getting heavier and lazier, I had the suspicion that everything was finally in alignment and ready to heal up. Plan is 40 miles this week (through Sunday) and then a visit to Blackham. Hopefully I am restriction free at that point and I can stick to a solid maintenance plan.
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| Brooks Cascadia 7 Miles: 5.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Memory Grove from home. Feeling pretty good. I did a quicker downhill mile with shorter strides and it felt ok. 40:00 exactly.
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| Kinvara 5 (May 2014) Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Liberty loops in the afternoon with Jake and Kevin! Nice to see him. 7:15 pace. I have been pain free this week.
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| Brooks Cascadia 7 Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.00 | 0.00 | 0.00 | 0.00 | 89.00 |
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| New Balance RC 1400 Miles: 14.40 | Saucony Ride 5 Miles: 3.00 | Brooks Cascadia 7 Miles: 21.80 | Kinvara 5 (May 2014) Miles: 41.20 | UA Cold Gear Rubber Miles: 4.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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