dedication, perseverance, self-discipline

Week starting Nov 25, 2018

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00
Puma Faas 200 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Total time of 1:00:17, running a little over 8.5 miles based upon course tool estimations

TLDR:  5 x 5 minutes hard with 3 minutes recovery

Full Version:  I hadn't run a speed workout since the race last Thursday, and it felt like it was about time to run something faster again.  I ran a 10 minute warm up, running uphill (frequently I like to start running downhill until I get warmed up, but I decided to switch things up today).  I have felt good running the last couple days, so I was surprised to start off much slower than normal, hitting my half mile mark in 4:40, and my mile mark in 8:56 (the uphill was part but not all of the issue).  This made me rethink my decision to run a harder workout today as I suspected that maybe less than optimal sleep the last couple days was leaving me more tired than normal.  I ended up deciding that since I was just planning to run by feel it shouldn't be a problem to complete the workout.

I started my first 5 minute rep at the crest of the hill I was running up, running 5 minutes hard followed by 3 minutes easy from the 10-50 minute mark of the run.  The first rep started downhill, but flattened out shortly thereafter until the 4:00 mark when I started running down a steep hill for the last 1:00.  The second rep was mostly downhill for the first 2:40 and mostly uphill for the last 2:20.  The third rep was mostly flat for the first 2:30, followed by super steep downhill for about 1:30, and more gradual downhill for the last 1:00.  The fourth rep was mostly flat throughout although there was a slight uphill grade during the last 1:40.  The last rep was either flat or mild uphill throughout.

After I finished the final rep I finished running back to the house, arriving at the 51:51 mark of the run (I have previously estimated this loop to be 7.39 miles long, so this gives me a 7:01 average pace up to this point, only 14 seconds slower than two weeks ago when I ran a speed workout on the same loop).  I then turned around and ran down past a different 0.5 mile marker from the house down to the corner of Grove Dr. and 200 N before turning around and running back home, arriving in 1:00:17.  Of the last 8:26 I ran after arriving at home, I ran the 0.5 mile out and back in 7:09, plus an additional 1:17 to make it to the corner and back to the 0.5 mile mark (I measured this stretch on the course tool at approximatley 0.18 miles).  This gives me approximately 8.57 miles total for the run based upon all of the measurements that I have taken at different points in time.

Puma Faas 200 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Total running time of 60:00

TLDR:  mild tempo lasting about 18 minutes.

Full Version:  My right calf started acting up on Thursday about 2/3 of the way through the run.  It is a problem that I have dealt with for years, but this was the first time it has acted up since I started running again back in late May.  The general problem is that the soleus becomes too tight and it causes a knot to develop in the muscle near the attachment with the tibia.  This knot then causes uneven pulling of the muscle on the bone leading to pain (and a stress fracture back in 2007).  As long as I massage things out for a few days after it tightens up it tends to go away without any major issues developing.

So, on Friday I ran super slow as a precaution, still running for the full 60 minutes that I had planned.  I noticed that the calf hurt more when running downhill and essentially did not hurt at all when running uphill.  I kept massaging with the plan to scrap a hard workout for today unless there was a drastic improvement over the next 24 hours.  I decided to keep today's run on as flat of terrain as possible in order to avoid any steep downhill, so I started my run off by heading South down Main Street.  This meant that I was running downhill, but nothing so egregiously steep as to agravate the calf.

I made it to my estimated mile mark in 8:00, and slowly sped up even though I was still trying to be really careful with the calf.  I continued heading South down into Highland, crossing Timp Highway.  I noted when I passed an approximate 3.5 mile marker from running the same route last fall as this was the first time that I have made it past that mark as I am running more mileage now than I was back then.  I was feeling antsy as I continued to run.  I wanted to run a speed workout, and it felt like every muscle in my body (except one) wanted to as well.  So, after turning around at 31:01 I started a very mild speed workout as I headed back up the gradual incline towards home.

In order to be careful with the calf I focused on speeding up gradually and staying relaxed as I headed back towards Timp Highway.  Eventually it felt like I got moving at a decent speed (maybe close to 6:00 pace or a little faster?), but at no point did it feel like I was running "hard", and my calf felt good throughout.  Once I crossed Timp Highway again I slowed down again, but shortly thereafter another runner on the opposite side of the road started to pass by me.  I still felt good so I sped up again in order to stay in front of the other runner.  This time I felt like I was working a little harder, but my calf felt good and did not hurt at all so I kept going.  I slowed back down again for good once I made it a little ways past the round about on Main Street, and then finished the run by running home and adding a bit extra in order to hit 60:00.

First half of the run: 31:01, second half (before adding extra): 27:20ish.

Speed work strech going out: 22:34, coming back: 19:20 (didn't run hard for about 20-30 sec in the middle, plus the first 1:00-2:00 after turning around).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Puma Faas 200 Miles: 8.50
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