RustyTF2

18m@5:53 on the Murdock w/ Iain, Witt, Ward, and G-man. The latter 3 did a tempo the last 4-5 miles so Iain and I just did our own thing. Quick pee break at 5, quick water break at 10, quick stretch break at 15. It was tough and the right hamstring was a little tight but I feel great about the run and the whole week! Longest week I've done in probably 16 months! Splits: 6:13, 5:56, 5:47, 5:48, 5:55, 5:57, 5:54, 5:55, 5:53, 5:55, 5:50, 5:50, 5:53, 5:52, 5:52, 5:47, 5:53, 5:42. 

Avg cadence: 180 SPM

a.m. 10m@6:21 on the south provo dirt highway/provo airport dirt road w/ Iain, G-man, and Witt. Poured rain the entire way and we swerved in and out of puddles. It was pretty fun actually! 174 SPM, 157 HR. Good start to the week. 

p.m. 6m@7:06 w/ Dallin. 4m of it was in soggy grass. 169 SPM, 139 HR

5 minute core workout

a.m. 2.5 warmup @7:18 including 1 stride

7 mile PMP @ 5:22 (5:19-5:25). Cadence- 184 SPM. 

2.5 cooldown @ 7:38

Started at 9:45 so it was already about 70 degrees and slightly windy. Ran alone. Good, controlled effort. 

p.m. 3m @ 7:33 (2 in uneven, thick grass). 90 degrees out and i was a bit dehydarted. Felt close to passing out by the end. Tingling extremeties and tongue. I need to be a bit more careful with when I run and hydration. 159 SPM

10m @ 6:36 including 4x100m grass strides. Out and back up canyon via lover's lane w/ the BYU guys. HR 149, 172 SPM. 

3.15m warmup @7:13

3x1600m w/ 3:43 avg rest including 1 lap slow jog. Splits: 4:42.4, 4:42.1, 4:37.6. (4:40.7 average)

5.35m cooldown @ 7:37

5 minutes core

Ran w/ Witt, Ward, Gardner, and Waite. The first 3 were well ahead but Waite helped me with pacing by doing the first 800 and last 400 of each interval with me. 

7m@7:16 from trailhead above orem cemetery up to firebreak road out an back. Misty morning run. First mile was just over 9 minutes so the rest averaged out at about 7:00/mile. Easy, enjoyable trail run. Saw coach Eyestone up there.

~30 miles this week have been on dirt trail, grass, or turf! If I can do that every week I think it'll help keep me healthy as I keep increasing the mileage. 

20m@5:58 177 SPM. Ran on the Murdock Canal Trail w/ Mike Nelson, Matt Poulsen, Trevor Baker, and Ryan Waite. (Trevor and Ryan went a little less) Solid way to end my first 80 mile week since March of 2014! Only my 2nd 20 miler ever, and at a faster clip. The training is coming together well and I'm excited about it!

6:20, 5:57, 5:54, 5:57, 5:57, 5:56, 5:59, 6:06, 6:05, 6:04, 6:00, 6:05, 6:03, 6:01, 5:50, 5:48, 5:55, 5:47, 5:49, 5:42

a.m. 10m@6:53 on south provo dirt highway from school after my final this morning. (8 dirt) Started a little after 9 am. Stayed up late last night and up early this morning to study. 170 SPM

p.m. 7m@6:58 on TM w/ Dallin at the Y

a.m. 3m warmup @ 7:15 including 400m of strides

3 x 2 miles w/ 5 minute recovery. 10:19, 10:28, 10:07 (avg mile 5:09) on combo of lake loop and river trail for shade. 

3m cooldown @ 7:26 (1.5m on grass)

Started workout at 10:30. Temps started at 75 and ended at 81. 

a.m. 10m@6:52 on firebreak road and a little extra on BST to complete 10. HR 147. 173 SPM. I think I got to the end of the fire road. At 4.75m from the parking lot it started going really steep down and I didn't want to run that steep down or have to climb back up it, but I think that's where it ends. Today my first mile up the big hill was 8:45. Most of this run's elevation was above 5,500 ft. 

This was a celebratory run after my last final this morning. DONE WITH MY 4TH SEMESTER OF PT SCHOOL! 4 more to go (3 of which are focused in the clinic). Also, this was my first semester getting a 4.0 so that was exciting. 

5 minutes core

p.m. 6m@7:10. Exhausted. Had to sit down and drink some water at 3.5m... Dizzy, tired... Just wanted to lay down and fall asleep. I think it's a combo of not enough sleep, not enough food in the afternoon, and not enough water... Oh and the fact that I'm running more his week than I ever have in my life. 

am- 3m warmup @ 7:45. 5m tempo @ 5:20. 4m cool down @ 7:23. Murdock canal trail with BYU guys who did a 10 mile power run

pm- 4m@7:05 in island park (6300 ft, 3.5m dirt)

10m @ 7:24 in island park with Dallin. (6300-6400 feet, 9 on rolling dirt roads and 4-wheeler trails)

20m@6:17 with Dallin in island park Idaho for family camping trip. Glad I slept well in the tent with the babies! 15+ on dirt. Mostly rolling hills all within 6,300 to 6,400 feet elevation. 178 SPM. First week over 80 (91) and I'm pumped about it!

56m were on dirt, grass, or treadmill (7). 

Written Saturday 8/22

am 10m @ 7:18 on farmer roads w/ Dallin in Pocatello. (8 dirt). 5 minutes core after

pm 2m@7:48 up farmer road above house before back hurt so bad I had to stop and walk back. 

I woke up with a sore back Monday morning and thought an easy 10 would loosen me up and it'd feel better throughout the day. It didn't get any worse during the run and I pretty much forgot about it and made the stupid choice of doing core work after. Then my back got worse and worse throughout the day. I still tried to do my pm 7 miles but the pain got worse and worse until I was forced to stop. So much for my first 100 mile week being this week. Tuesday through Friday was spent doing some self rehab (heat, ice, stretching, TENS unit, vibrator, ibu profen, etc.) as well as seeing a couple people who helped me out while at BYU for massage and a chiropractic adjustment. The stiffness and pain has improved every day since Monday with the exception of Tuesday morning being absolutely frightening. Last time my back seized up on me like this (at the end of last year), it also took about a week to clear up no matter what I did. Sometimes with acute back pain you just have to do the best you can for it and wait it out. There was no traumatic event, just the stress on my body of running 91 miles last week coupled with sleeping on the ground for 2 days, then an overly soft mattress for 2 days, and lots of time sitting in the car before and after runs w/ the travel to and from Island park. 

8m@6:58! I didn't feel like my normal self... I was conciously trying to run with a loose back, leaving me to feel a bit unstable. Ran in the heat at 11am after giving myself the morning to loosen up with a hot bath and some ibu profen w/ breakfast. My symptoms are  typically the worst in the morning. I'm optimistic I'll resume normal training on Monday! Let's look at the bright side... maybe one (really) down week of training will help keep me healthy over the next 6 weeks in preparation for St George. 

a.m. 10m@6:58 in Bloomington Idaho on flat dirt farm roads. (north end of Bear Lake). First 7 with my bro in law mark and then I picked it up a bit. Back still stiff and uncomfortable but it didn't feel any worse at the end than at be beginning. I think I see the light at the end of the tunnel. 

p.m. 6m @ 6:38 same road (5.5 dirt) in the afternoon 90 degrees after boating all day. Windy. It was a little tough BUT THE BACK FELT GOOD!!!

2.1 warmup @ 7:25 including strides

4x2m w/ 3 min rest on paved road, very slight hills. 10:37, 10:37, 10:37, 10:36.5. How's that for consistency?

2m cooldown @ 7:15

Bloomington, ID... near Bear Lake. 4 on dirt

a.m. 10m@6:18 w/ Ward, Witt and Gardner up on the Dirt/loose gravel and rolling hills of the trail alongside Deer Creek Reservoir. They dropped me with a few miles to go and ended up finishin a minute ahead of me. That pace required a good effort from me on that course, but I really enjoyed running with those guys.

p.m. 7m@7:04 around Orem on pavement. First few miles felt pretty junky. 

a.m. 6m@8:00 up to murdock and back. One of the slowest runs I can ever recall doing since my freshman year of highschool... but I think the slower runs have their place and I think this is what I needed this morning. 

p.m. 3m warmup w/ 1 stride @ 7:15. 4x1200m w/ 4 min rest including 400m jog: 3:34, 3:31, 3:34, 3:24 (avg 3:31) 3.25 cooldown @ 7:45

8.9m@7:18 on firebreak road. First mile in the 9:20's! Felt pretty weak the first half of this run, but better at the end. 

20m in 2:10:18 (6:31 avg). 

First 10 easy from Orem soccer park up provo river trail and up south fork @ 7:21

Next 7.25 tempo @ 5:16... left hammy up at the origin was tight and I started feeling a hitch  in my stride so I decided to cut the tempo short.

2.75 easy @ 6:44 the rest of the way. 

Matt continued to 8 miles on the tempo and Mike held it all the way to 10! Those guys are looking good! Good long run/workout. I want to do it again in a couple weeks as I think it is good to prepare my legs for the downhill of St George. 

42 miles this week on dirt or grass. 

a.m. 12m@ 6:17 w/ Gardner on the Spanish Fork canal dirt trail. First mile 7:08 and then the rest were 6:07-6:21. Both calves (soleus) are very sore, the left one especially. Right achilles felt a bit tight beginning the run. Foam roll, stretch, and ice after run. 

p.m. 5m@7:20. Left calf still sore but didn't feel too bad.