RustyTF2

11m@6:46. Windy, but nice morning. Nice relaxing run. 

Fartlek in Provo Canyon after a long day on my feet in the clinic. 

9m@6:16. Splits: 7:01, 6:54, 6:45 (all up), 5:09, 5:22 (down), 6:57 (up/down), 4:58 (down), .5m-3:32 (up), .5m- 2:24 (down), 7:11 (up)

Legs certainly don't feel fresh yet, but they should be good to go by Saturday! The goal/plan is 5:10 pace and a PR. PR is from Des News last summer (1:07:58) which was pretty much off 40mpw. My training lately has been much better, albeit inconsistent due to sinus infection, hip flexor strain and a calf strain. This course isn't as fast as Des News but I think/hope I'm ready to run just a couple seconds faster on this course Saturday. 

6.5m@7:03 Some easy tapering. Hoping to feel good and strong on Saturday!

4.5m@6:53 around the neighborhood after a long day in the clinic. Felt pretty blah

3.25m@6:40. Easy in the neighborhoods in the rain after getting off at the clinic.  4 or 5 race pace to 5k pace strides throughout the second half. 

Woke up at 4:45, drank 2 glasses of water and had a banana and a peice of toast w/ honey. Tried to go to the bathroom but not much there. Left at 5 and picked Riley up in Lindon at 5:10. Got to the busses right about 5:30, waited on a stationary bus for a while, and we were up at the top by 6:20 if I remember right. Went to the bathrooms and started warming up at about 6:30. 

2m warmup@ ~7:15, a few strides and a little extra light jogging

7am- Race started, Dave Taylor went to the front and I passed him sometime a little before the mile marker. Riley was doing a Fartlek, alternating 1k's MP and HMP... so in the second mile he passed me, then we pretty much passed each other back and forth for the first half of the race, maybe a little longer, before he gradually pulled away doing his workout. He gave me encouragement a few times which was nice and helped me stick to my goal of a new PR which was 1:07:58. I felt great in the beginning and was still averaging 5:06 pace halfway through the race. The lack of mileage and consistency, however, caught up to me pretty good by mile 10. The breathing was fine from start to finish... but the last 4 miles my legs got progressively weaker. I felt like I was loosing control of them and it was frustrating cuz everything upstairs, above the lowback, felt super easy! But my lowback tightened, my hips and quads weakened, and my legs started knocking a bit more. I now know what it feels like first-hand to not be strong enough to maintian proper form, and suffer biomechanically because of it. The big thing here is more mileage and workouts at that pace. The next thing would be strengthening exercises... single leg balance, hip control, eccentric hamstrings and those sorts of things. My workouts have been more aimed at closer to MP so I'm hoping to feel much more comfortable in the marathon in 5 weeks....but I also plan to go out very conservatively- not necessarily gunning for a PR. The lowback tightness I've been dealing with all week from being on my feet in the clinic so much. It's made me want to do a better job practicing what I preach and getting the right core exercises in. I was surpised I was still able to finish strong despite the legs going a little extra weird on me this time. 

The splits: 5:04, 5:06, 5:17, 4:58, 5:01, 5:06, 5:12, 5:12, 5:17, 5:21, 5:26, 5:17, 5:21, 4:20 pace for .05m. (I thought it was weird my watch got 13.05... .05 short of a half and .1 short of what most USATF certified courses typically run on my watch... yet Run13's website says the course is USATF certified.) 

After mile 10 or 11 I knew a PR wouldn't happen, so I stopped trying to hit 5:10's. Little did I know, the course would run a little short on my watch and I still ended up with a 5 second PR. But I think just focusing on keeping my place the last few miles helped me keep going better than focusing on my pace. I thought Travis Fuller was within 20s of me the last few miles, but he ended up finishing in 1:09:2x...about 90s behind me. Riley beat me pretty good and finished in 1:06:xx...5:06 pace is all I remember. 

5m CD @ 7:24 to get 20 for the day!

Now I need to try and get some decent mileage the next few weeks to have the legs ready for 26.2 of downhill at UVM!

10m@6:53 at 7am from house up to Murdock and back. Sore legs from the race but it actually felt really nice, other than some left PFJ pain that's been bothering me all weekend since the race. 

10m@7:05 from home to LHT to MCT to PC and adding on at the PRP for 10 were I might my family for some time at the park. Can anyone make sence of my acronyms? The left knee was still bugging today but didn't get any worse, and actually felt its best the last few miles. If it's still like this tomorrow I'll forgo a workout and just run easy again. 

10.8m@6:23 including 3.5m@ MP alternating 1 easy, 1 MP miles until the knee decided it wasn't gonna feel better. It actually started feeling worse on my 4th attempted mile @ MP that was on a downhill... the more knee flexion, the more pain. So faster running and downhill running are the worst. 

5.3m@6:42... knee started with some dull pain that got a little worse after a couple miles. Figured I'd be conservative... don't want to miss out on a summer full of fun running!

8@6:29 at 5pm in a light rain. Knee still bothered... used an iontophoresis extended release patch w/ dexamethysome last night which I think helped some. Also used KT tape to support the patella but the rain made it come loose at mile 6 so I took it off. I wish my knee would have felt better... really nice evening in the drizzle for a run. 

8.3m@6:19

Knee felt a little better after taking yesterday off...but not great. Still felt a little unstable and unable to get into full stride

5k@7:18 pace real easy

Running with Ed Relay in Park City w/ the Altra team.

About a mile warmup, then 3.4m uphill, sloppy climb on mostly single track up to the base of the ski jumps (leg 3)...6:25 pace.

.25m jog to van

40 minutes later- leg 6 (6 miles)...turned into 9.1 miles cuz I got lost and ran extra... 5:47 pace but I stopped a couple times to try and get directions. Satellite was weird at the beginning cuz I started in a school... so not too sure on how accurate that pace was. Lots of rain but lots of fun, at least while I was on course :)

Fun day! We got the overall win even w/ our mixed team. My first experience in the Altra One... and I fell in love. Definitely considering switching from the Nike lunaracer to the Altra One for future 1/2 marathon and marathon road races. 

8.3m@7:02 easy... knee still feeling a little sore but the easy pace is pretty nice on it for most of the run. 

9.5m@6:32 in the rain and wind. 4x100m strides w/ 100m jog recovery on track. Knee did pretty well with strides!

8 & 2/3 miles @ 6:45 through neighborhoods... knee still bugs a bit but doesnt seem to get worse or get in the way of enjoying my run. 

5.6m@5:57. Short Progression... would have just been an easy run but I missed my alarm and had to get back to Jill could get to work on time. I realized my loop was a little longer  than I thought about half way through and really started to pick it up.

Splits: 6:53 (down) 6:22 (up) 6:03 (up) 5:55 (up) 5:05 (down) 5:01 pace (down)

EZ 3 before heading up to Poky

12.02m@6:45 from home in poky w/ Dallin. Our first run together in over 6 months due to his stress fracture. Happy to see him healing well. Hilly run

2.67m@7:16 on Rollercoaster trail loop from house in Poky after dinner. 

14.4m@7:42 in the Pocatello mountains w/ my Bro-in-law Mark who knows the trails really well and my buddy Chio who I used to race all the time back in high school. We started at Gibson Jack and ran up to Sterling Justice Overlook, then descended and climbed again up to Over the Top, then down into Lower City Creek. Very rugged terrain. I must have looked drunk because I fell FIVE TIMES! It was frustrating. I didn't feel tired at all and we were going easy. Once we ran hard the last two miles down windy technical terrain, I had no problem... probably becuase I was so alert. The rest of the time just felt like an easy jog while chatting...which may have led to all the falls. 1,700+ feet of elevation gain.