| Location: Salt Lake City,UT,USA Member Since: Apr 23, 2008 Gender: Male Goal Type: Other Running Accomplishments: 800m: 1:53 (1998), 1000m: 2:30 (1999), 1500m: 3:56 (1998), 5k: 16:18 (Magna,1998), 10k 32:55 (unofficial split at hobblecreek, 1998), 1/2 Marathon: 1:12:10 (Hobble Creek, 1998), Marathon: 3:02:42 (St. George, 2008, debut), Bench press: 280 lbs (2006) Short-Term Running Goals: Run St. George under 3:10:59 to obtain Boston Qualifier.
Bring 5K back under 18 minutes.
Current training phase: Base building and weight loss (getting slower to get faster). Long-Term Running Goals: Have fun with my training and races. Maintain athleticism and physical versatility through old age. I'll probably run many marathons, but I won't do pure marathon training year-round because I am probably more interesting in maintaining overall athletic versatility. Personal: My approach to training is feeling and effort based. Particular workouts should feel a certain way and I try to apply the right amount of effort to match that feeling. On the other hand, I'm pretty analytical by nature so I like to analyze and record my workouts in thorough detail. I think optimal training is a balance between the intuitive and analytical.
Married, 3 children, molecular physiologist. Favorite Blogs: |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.25 | 0.80 | 1.83 | 2.95 | 4.45 | 0.60 | 30.15 | 0.00 | 5.60 | 123.83 | 1.40 | 171.86 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 3.22 | 0.00 | 8.22 |
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A.M. 5 mile AT run at East.
The cold, crisp air billowed as I headed out the door this morning. I warmed up some and then began my AT run on the track at East, which those who have run there know can turn into a wind tunnel.
I felt good from the start and avoided slippling for the most part on the small patches of ice speckling the inner lanes. The snow came with increasing intensity as I picked up the pace. Wondering how long I would have decent footing, I deciding I would continue for the prescribed 5 miles unless I risked injury. That point never came, so I finished with a 1/4 inch layer of snow on the track and bare legs burning with cold. My calf felt great.
7:01/mi @ HR 171 was my mode effort, much improved over last week's sick run in much better conditions.
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A.M. Weight = 176.9 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.26 | 0.00 | 5.26 |
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A.M. Base I recovery run, Foothill-21st East Loop
My calves were tight as I climbed out of bed. As has been the norm for the past 3 weeks, I felt a little pain in the achilles-calf junction on my left leg. It protested for the first 100 meters down the road. After getting it its two cents, it was mute for the remainder of the run. I enjoyed the balmy, wind-free, snow-free 35 deg morning.
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A.M. Weight = 175.4 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.22 | 0.00 | 3.22 |
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A.M. Slow 21st East Loop at Base I.
More spring time winter. Motivation is hard to generate during a recovery week. I barely made it out the door. I look forward to picking things back up next week. Calf the same.
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A.M. Weight = 176.2 | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 | 4.40 | 0.00 | 1.00 | 4.10 | 0.00 | 10.00 |
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A.M. 10 mile progression run along the Jordan River Parkway trail from 13th South.
Winter's bluster continues. In theme with a down week I went 10 instead of 15. I felt strong throughout but my calf tightened up during the second half of the run. As has been my experience many times past, resting too much makes an injury worse. This coming week I'll bring my mileage back up and reinitiate the PM mini-run routine to keep my calf loose and blood-flow up. I'd like to ease into light speedwork this week but my calf will have final say.
Miles, pace (HR)--solid headwind developed on way back.
1.7, 9:28 (126)
1.3, 7:54 (144)
1, 7:35 (158)
1, 7:20 (163)
1, 7:17 (166)
1, 7:12 (170)
1, 7:11 (171)
0.4, 9:04 (142)--jogged to appease nearly cramping calf
1, 6:49 (174)
0.7, 9:16.
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A.M. Weight = 175.3 | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.04 | 1.40 | 2.44 |
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A.M. 1.4 at Regeneration with Matthew, 11:54/mi
My achilles/calf is very sore, even to walk. However, optimal healing will occur if it is stimulated to grow, not just repair. The idea is to run enough to stress it and increase blood flow and nutrient delivery, but not damage it. Even though I felt some pain, this run did just that. Followed by eccentric calf drops.
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P.M. 1.04
Re-elevate blood flow and nutrient delivery. Calf drops, etc. Felt better then this morning.
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.28 | 0.00 | 6.28 |
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A.M. 5.27
Still painful out of bed. Eased into run but the pain never went away. More stimulation to grow, more blood flow etc. Felt better than yesterday. Stress but not over stress is the theme. Eccentric calf work, stretches, etc. Complete rest would be a terrible mistake with this type of injury.
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P.M. 1.01
More of the same, less pain than this morning which make 4 runs in a row with continued improvement. Rehab exercises followed by deep massage of calf and ASTYM on my achilles.
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 | 0.00 | 4.90 |
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A.M. 3.90
More of the same, improved over yesterday.
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P.M. 1.00
"" | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 3.25 | 0.00 | 6.25 |
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A.M. 3 x 1600 AT intervals at East, 6.25 total.
I still feel pain during my warm-up and probably will for another 1-2 weeks, but it loosened up nicely once I got going. It felt fine for the AT intervals, which is a good sign. It has improved every day.
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P.M. Battery of rehab exercises + deep calf rub and ASTYM on achilles. I'm now completely off anti-inflammotories which is a big step. It is also necessary for a stress-based rehab regimen to work well. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.72 | 0.00 | 5.72 |
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A.M. 5.28
Winter persists. I ran in shorts this morning and had burning red, cold legs by the end. I ran ~7:40/mi for the last 2 miles as an easy effort. Calf/achilles took a while to loose up, but was great by the end. Just as good or better than yesterday.
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P.M. 0.54 + rehab routine. | | Comments(4) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.02 | 0.00 | 1.02 |
| P.M. 1.02 miles, deep massage, ASTYM, rehab routine. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 | 1.50 | 0.00 | 2.50 | 0.00 | 0.00 | 4.42 | 0.00 | 8.92 |
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A.M. I opted for a calf test on the Track at East rather than a long run where I might get far away and then be forced to run back on an ailing achilles.
It was extremely windy this morning so effort/pace was significantly higher than normal.
I warmed up and ran 2 x 2000 at 7:00 pace, achilles felt great.
2 x 1200 at 6:20 pace, it didn't hurt, but definitely reacted to this pace.
1 x 800 in 2:53. Felt fine during, but flared up after.
Right now 7:00 pace seems to be safe and 6:20 may be tolerable for a rep or 2, but sub-6 is too fast.
One thing clear is that my calf has healed but my achilles has not, so its now officially an achilles issue. Its also clear that I need to stretch more consistently. The full ASTYM rehab protocol calls for stretching 4x/day, which I have not been doing. My left calf (left achilles is bad) is shorter and tighter than my right one and needs to be lengthened. This was the case before St. George, but seemed to resolve as I followed the full protocol and my achilles healed. It was a non-issue for the marathon and really took about 4 weeks of aggressive treatment before I could sprint on it. I'm hoping things work out as well or better this time because I have experienced it before.
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A.M. Weight = 175.9 | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.06 | 0.00 | 2.06 |
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A.M. 2.06 mi @ Base I.
My achilles ached before I got out of bed. I remember awakening with a half-mixed sense of dread and denial. I was still injured and depressed because of it. I sensed my fitness heading into a death spiral and the solid base I had put in sublimating into nothingness. Nonetheless I enjoyed this brief jog on cool, crisp, but radiant Easter morning. Blood and nutrients, blood and nutrients. That is what a healing tendon needs.
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 0.00 | 5.25 |
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A.M. 5.25 miles at Base I
I am a devoted acolyte to church of ASTYM. I've religiously completed each of its demanded rites since Sunday, filling in the missing component of 4x daily stretching. My achilles still hurt for the first mile or so and then mostly stopped hurting for the rest. At least it was better than yesterday. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.25 | 0.00 | 0.00 | 5.04 | 0.00 | 6.29 |
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A.M. 5.12 miles w/ 1.25 at AT.
Again my first few steps out of bed brought me pain, but not as much as the day before. I sauntered along to East High--just to see the Black Sheep radiating that post-interval work afterglow. Yes, I long for my old love, the track. I chatted with Chad briefly, who gave me his condolences, and I explained that I of the injuried achilles wished to be among them. I ran one mile at AT pace. The pain was minimal, but 1 lap into what was to be the second of 3 repeats, the pain intensified. I stopped, logged a lap or two and headed home.
I stretched and ground out my calves and achilles with my plastic healing amulet, speaking silent incantations from my runner's soul, that my soles, will soon be able to be what they are. Shortly before leaving for work, my achilles began to ache with a throbbing pulsing pain. I told myself I had felt this pain of healing before.
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P.M. Another blood offering to sate my afflictor for the evening. 1.04 mi. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.09 | 0.00 | 3.09 |
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A.M. 2.07 miles in the rain-snow-sleat storm. My pain has diminished. My achilles throbbed with healing pain for a couple hours after the run.
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P.M. 1.02 mi mini-run
| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.20 | 0.20 | 0.20 | 0.10 | 3.20 | 0.00 | 0.00 | 2.21 | 0.00 | 6.11 |
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A.M. 4 x 5 min AT intervals on treadmill, followed by 5.5 min progression interval up a 6% grade.
Fleeing the icey tendrils of cold that would touch my achilles with the death-kiss of rigor, I decided to run on the treadmill at the fieldhouse. My pain has clearly diminished and did not increase with my tempo. My fitness was clearly eroding. I increased the grade to 6% and slowly increased the speed, waiting for achilles pain to deny me the pleasure of hard running. It never came. I finished at 8.5 mph at HR 192 (the highest I've allowed myself to push it to in months), and in no pain. Followed by stretches at home. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.03 | 0.00 | 7.03 |
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A.M. 7.03 mi, base I
Winter is breaking and apparently I am completing passage through achilles pain purgatory. I ran easy and pain free for 7 miles. My achilles felt better today than it has for ~4 weeks.
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P.M. Deep calf massage followed by ASTYM followed by stretching followed by bed. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 | 0.00 | 3.60 | 5.10 | 0.00 | 11.00 |
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A.M. 11 mile progession run.
My out-of-bed tender achilles was just that, but not painful. The surrounding tissues beds were warm and ever so slightly edemic because of the ASTYM treatment 9 hours earlier. I was going 5 to 11 miles depending on the whimsical graces of my achilles. It was benevolent this morning. Appreciating my new liberties with each step I slowly increased the pace during on out and back run along Foothill/Wasatch.
This rout has some nice hills.
Overall pace was 8:05/mi at HR 152, last mile in 6:53, pain free. I may be out of the woods. | | Comments(2) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.02 | 0.00 | 6.02 |
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A.M. Easy Base I, 6.02 miles.
Last 3 miles just over 8 min/mi. Achilles felt great, but is still a little tender out of bed. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.50 | 0.00 | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.22 | 0.00 | 9.47 |
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A.M. 11 x 400 at 10k pace, 2 x 400 at 3k pace.
Jog to East for warm-up, followed by drills. Then 11 x 400 with a 100 meter jog (meant to run 10, but miscounted). 2 x 400 at 3k pace with ~60 second stand/walk recovery.
My senses and muscles were alert with adrenalin as I started my first real track workout in several weeks. I began with a mix of curiousity and trepidation, knowing that this would be the first real test of my mending achilles. It hurt a little during the first two reps, but the pain receded to nothing thereafter. My muscles aligned well, compressing and rebounding in relaxed coordination, in rhythm to a steady stream of full breathing. I settled into that time-stopping trance of present mindedness that makes a workout truly enjoyable--just being there and aware of all my physical systems working in unity. I finished working exactly as hard I had planned to. Effort = 6.5/10. We'll see how the achilles holds up today.
| Rep |
Interval |
HR |
Recovery |
HR |
| 1 |
93.9 |
175 |
0:37 |
160 |
| 2 |
93.2 |
177 |
0:39 |
157 |
| 3 |
94.2 |
177 |
0:40 |
158 |
| 4 |
92.4 |
179 |
0:43 |
153 |
| 5 |
91.0 |
182 |
0:48 |
152 |
| 6 |
91.4 |
182 |
0:44 |
159 |
| 7 |
91.6 |
182 |
0:44 |
158 |
| 8 |
90.7 |
183 |
0:46 |
157 |
| 9 |
89.7 |
183 |
0:41 |
163 |
| 10 |
89.6 |
184 |
0:44 |
161 |
| 11 |
89.1 |
184 |
~9 min |
109 |
| 12 |
82.9 |
180 |
1:05 |
134 |
| 13 |
83.7 |
180 |
N/A |
N/A |
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P.M. 2.03 mi mini-run w/ Michael, Base I
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A.M. Weight = 177.3 | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 0.00 | 5.25 |
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A.M. 5.25 mi Base I run. Last couple of miles at ~7:50/mi | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.68 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.07 | 0.00 | 5.75 |
| A.M. Base I run with 4 x steep 0.17 mile hill intervals at end. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 0.00 | 5.25 |
| A.M. 5.25 mi Base I run. Settled into ~7:50/mi. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 1.00 | 3.00 | 0.00 | 12.00 |
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A.M. 12 mile AT progression (slight) run along the Jordan River Trail from 13th South.
Overall = 7:46/mi @ HR 157
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A.M. Weight = 174.9 | | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.09 | 0.00 | 2.09 |
| A.M. 2.09 mile mini-run just to warm-up prior to achilles (which is doing better and better) rehab work. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.26 | 0.00 | 5.26 |
| A.M. 5.26 mi easy at Base I. Settled into ~8 min/mi. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 1.13 | 2.25 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 3.49 | 0.00 | 7.37 |
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A.M. Track work with the Black Sheep. 3 x 3 x (600 = 400 at 5k pace with 200 more, faster). I ran with Megan and Bruce for most of the workout. They paced it well (and were great wind blocks!). This is the most I've stressed my achilles in 4-5 weeks and it handled it well. I'm excited to have the shackles almost off and start getting in shape. Although everyone needs a base, us middle distance types have a greater need for speed work to get fit. I'm happy to finally be doing some.
| Rep |
400 |
200 |
Total |
HR |
Rest |
HR |
| 1 |
92.5 |
41.3 |
2:13.8 |
185 |
1:22 |
154 |
| 2 |
94.7 |
43.1 |
2:17.8 |
186 |
1:21 |
155 |
| 3 |
92.7 |
42.4 |
2:15.1 |
186 |
3:10 |
110 |
| 4 |
90.3 |
42.0 |
2:12.3 |
188 |
1:27 |
155 |
| 5 |
88.7 |
40.6 |
2:09.3 |
190 |
1:24 |
155 |
| 6 |
90.1 |
39.5 |
2:09.6 |
191 |
2:45 |
126 |
| 7 |
87.2 |
39.5 |
2:06.7 |
189 |
1:29 |
159 |
| 8 |
86.3 |
39.7 |
2:06.7 |
191 |
1:26 |
162 |
| 9 |
87.5 |
38.3 |
2:05.8 |
192 |
- - - |
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| | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 | 0.00 | 5.25 |
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A.M. Very easy Base I run, settled in at ~9 min/mi.
So, yesterday aggravated my achilles a little. It felt great at the end and immediately after the workout, but became more sore as the day passed. Usually when something doesn't hurt during a workout, I don't have problems later so I'm a little perplexed. So maybe a few steps back. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.25 | 0.12 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.72 | 0.00 | 5.09 |
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A.M. Easy run w/ 1 x 400 at 800m race pace.
So, I decide to try something different and risky today. I suspect the higher volume of work on Tuesday overdid my achilles. I wondered how it might respond to something short and fast. I jogged to East and warmed-up with drills and hill walks. My achilles loosened up nicely. I then tested it with a 200 at mile race pace. It seemed okay, but I could tell it was only going to give me one fast rep, so a quick 400 it would be.
I came through 200 in 30, holding back a little, and finished in 63. Not super fast, but the fastest 400 I've run in while--in trainers and with no speed training either.
We'll see how my achilles will hold up. It didn't hurt during the rep, but did after. This probably wasn't the wisest thing to do. But it felt good to rebel against my injury and work some frustration out.I will however cut my losses and conservatively work back up and then be more careful about jumping into big workouts as soon as I feel good. | | Add Comment |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.25 | 0.80 | 1.83 | 2.95 | 4.45 | 0.60 | 30.15 | 0.00 | 5.60 | 123.83 | 1.40 | 171.86 |
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