| 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 | | 44.00 | 3.00 | 3.00 | 0.00 | 50.00 |
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| Brooks Defyance 3 Miles: 12.00 | Recumbent Bike Miles: 3.00 | New Balance MR 1400 (2) Miles: 28.00 | Stairmaster Miles: 15.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 10.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Feeling a bit banged up today so though I needed to get 12 in, I did them very easy. 8:09 pace and ran about 5 on the Liberty Park wood chips. 1:37:50 with 400 ft of climb.
35 minutes of yoga with wife. |
| Brooks Defyance 3 Miles: 12.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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40 minutes on a stationary recumbent bicycle in the "gym" at work. We have two non-functioning stairmasters, so I can either spin or run. Or get a gym membership and start waking up at 5 am.
I had an appointment with Joel at Tosh this morning to assess my hip flexor pain. He figured out that I have zero external rotation of my left hip which was quite surprising to him. He is also concerned that my left foot lands to the right of my right foot when striking the ground (apparently I scissor excessively) and my left foot is not lifting very high toward my rear; it tops out about 6-8 inches lower than the right leg when kicking back. The resulting lack of power is causing my hip flexor to do all the work to bring my hip forward and causing the pain.
He gave me a routine to work on for the next four weeks to strengthen the area but he is afraid it may be something that would require further diagnosis and even potentially surgery if I want to fully resolve the source of the issue (not sure I would do that).
I had hip pain in high school and I am generally aware of an imbalance in the flexibility of my hips, but I think the higher mileage has damaged the area and it is now weakened. I have been told to do my key runs and cross train for easy days. So, three runs and four cross training days to see this through. I call it Fritzifying my routine.
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| Recumbent Bike Miles: 3.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 1.00 | 0.00 | 8.00 |
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Wasatch out and back. 2E, 6:34, 6:16, 5:59, 6:18 (120 up), 2E. 56:11 with 600ft uphill.
Hip is feeling better, but too soon for that to mean anything. |
| New Balance MR 1400 (2) Miles: 8.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 60 minutes on the stairstepper. My first workout of this kind. I did one on an old Precor at work that had a workout where I started at 6.5 floors per minute and then it was 7, 8, 9, 8, 7, 8, 9, 8, 7, etc. It left me more sweaty than any workout. Physical therapy on the hip for 30 minutes thereafter. I do not have time for 90 minute workouts 4x/wk. We'll see how I make it through the next few.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
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I ran down to McCarthey track and did minute intervals - 1, 2, 3, 2, 1, 2, 3 at 5:20, 5:40 and 6:00 respectively with equal revovery periods. I ran up to Red Butte and decided to extend the run with 3.5 miles on trails. Nice day if a bit warm!
1:19:43 total with 800ft of climb. The trail pace was nice and easy 9 minute miles. |
| Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 10.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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60 minutes of stairmaster followed by physical therapy.
This time, I lessened the floors to where I was doing 6-7 per minute most the time but kept my hands off the bars. The effort was easier but still kept my HR above 140 for a good bit of it. | |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Out and back N on Jordan River Parkway/Legacy Parkway to Foxboro. Headwind mostly out and tailwind back. Plan was to do last 5 moderate. I decided to negative split the last 10 and the last 5 so it was 7:20 avg for first 10, then 6:56 for the next 5 and 6:44 for the last 5. 2:21:38 with minimal climbing maybe 200 ft. I felt great. |
| New Balance MR 1400 (2) Miles: 20.00 |
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 44.00 | 3.00 | 3.00 | 0.00 | 50.00 |
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| Brooks Defyance 3 Miles: 12.00 | Recumbent Bike Miles: 3.00 | New Balance MR 1400 (2) Miles: 28.00 | Stairmaster Miles: 15.00 | Saucony Kinvara 3 2E 9.5 (Nov '12) Miles: 10.00 |
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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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