RustyTF2

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. 

a.m. 2m warmup @ 7:47

11m PMP in 60:09 (5:28 pace) 2+ loops on lake loop. 5:23-5:36 range. 

1.5m cooldown @ 7:51

Didn't notice calf much at all during the PMP, but some before and after. Right hammy felt tight after run. (Left hammy issue on Saturday).  These hammy's need to get ready for the marathon! 

p.m. 5.5m @ 7:05 (3 on dirt/grass)

a.m. 10m@7:11 early to the murdock and back. Calves feel great now. I've slept with a boot the past couple nights keeping my left ankle in neutral and that's really helped. Right hamstring is still achey. 

p.m. 5m@7:12 during lunch

a.m. 10m@7:05. Right hamstring felt much better, but still not great. Lindon Heritage trail, Murdock, 800 N, 800 W loop. 

p.m. 6m@7:13 (5.5 grass). Last .5 barefoot in grass including 3 strides. 

8m@7:05 to end of Lindon Heritage Trail towards lake and back. 

25@5:58 

Began at 6am w/ Rex Shields and Matt Poulsen at the Murdock canal trail. I woke up Friday, and again Saturday, with a sore throat. So I was a little nervous for this morning's run. Besides a little extra dryness in my mouth and throat, it proved to be of no consequence and my energy felt fine throughout. Matt ran with us for 18 before jogging the last couple for 20. When Rex and I got to 21, we started a pickup. After 1 mile in 5:37, my stomach was cramping way too much and I had to slow down to 5:50's for a couple miles before I felt better again the last mile and finished in the 5:40's. Rex put at least 30 seconds on me in the last 3 miles. He is gonna run well in Chicago. He always races better than he trains. Short water stops at 8.5, 15.5, and 21, with a 5 minute stop at 10.

My longest run ever and my longest week ever by 10 miles! My legs felt fried after Tuesday so I ended up skipping a thursday interval workout. I was concerned about trade-off this week of quality for quantity, and decided to calculate my average mile pace for the week- 6:36. That made me feel a little better about all those runs over 7:00 pace.  

***I need to figure out hydration and nutrition during the race still... I only took 1 gu at 15 miles yesterday. Any suggestions for the FRB community on how to practice and what works best for most people are greatly appreciated! Water or gatorade? mixed? How many gu's? When/how often? Caffeine?***

~20m on dirt/grass this week