Getting Slower to Get Faster

A.M. 47:47 at mixed paces.

I started off super slow and jogged around the ice and snow covered track at East ( I just couldn't stay away). I left East with on a loop for home and settled into a decent run pace and then picked it up to catch someone who was moving pretty good. I kept dropping down the pace as this person kept getting faster. I spent a couple minutes near 6 minute pace and then the other runner stopped so I just continued along my way at a more reasonable pace. It wasn't the smartest thing to do on a a recovery day, but is was fun and I didn't strain.

------------------------

P.M. 21st East Loop @ Base I, 31:18

I felt pretty good today, so to bring the New Year with style, I decided to add a second run, inspite of being mired in grant purgatory. I did get great data today, so I feel a little bit better about it.

8:19/mi, HR 147

-------------------------

A.M. Weight = 177.0

A.M. 1 x 800 (3:00), 6 x 400 (75 sec) on Treadmill. Effort = 7.5/10

I wanted to run something just a little faster than what has been the norm for the past few weeks, but still keep it medium hard. Quarters at 5:00 pace seemed about right. And, since this is as fast as the treadmill will go, there wasn't an alternative (the balmy weather this morning would have been perfect for winter track work, but alas, the track is still iced over).

I ran a warm-up 800 in 3:00 (peak HR = 179) and then ran 6 x 75+ secs at 5:00 min/mi with ~2:30 jogging recovery in between. The speed of the reps was very manageable and I increased the incline to 1% on the final rep, just to see if I could tell the difference. It was a little harder, but barely. Overall, I felt the tendonitis in the joint capsule behind my knees, and worked out my upper gastrocs/popliteus/lower hamstrings with my ASTYM-like instrument when I got home.

-----------------

A.M. Weight = 178.8

A.M. Breakthrough run on the treadmill (the same treadmill I always run on, with the same shoes, same fan angle, etc) 83:27

Today was a great run for me. Pace at a given heart rate is continuing to come down, even with sporatic training due to work obligations, an odd flat period where running did not feel good for a couple of weeks, and niggling tendonitis behind my knees.

I originally intended to run 8 miles, but settled into a great rhythm and just decided to keep going until 10. After a progressive warm-up starting very slow, I spent 5 or so miles at 8:00/mi in the middle of the run and then dropped down to 7:53 from 6-9.5 and then 7:24 for the .75 miles.

Steady state HRs

8:00 = HR 148-149

7:53 = HR 148-150 (final 5:35 at this pace I averaged HR 148)

7:24 = HR 156

I'm pretty certain this improvement is the result of backing off a little on my hard days and allowing my body to get in the zone where everything is starting to feel good again--pushing hard enough on the on days to drive adaptation, but checking it enough that I feel good the next day. This is really the art of optimal training. Fellow bloggers, you might at first glance think my training approach is hypertechnical and mechanistic. Rest assured, it is not. This is art to me. I didn't try to hit those HRs or paces. I knew before the workout how the run should feel, and adjusted the speed to elicit that feeling. These numbers are observations that I've collected along the way to monitor my progess, not dictate it. And after going through a rougher patch, I'm happy with my gains. Nonetheless, I still have a long way to go.

------------------

A.M. Weight = 179.3

A.M. 24 minute over-under tempo run on treadmill, effort = 7.5/10

Entries the next couple of week are going to be short because I'm busy with my grant.

Alternated 2 minutes at 7:13/mile with 2 minutes at 6:15/mi for 24 minutes. HR generally climbed to 181 by the end of the 6:15 portion and dropped to 170 by the end of the 7:13 portion. Paces were about perfect for how I wanted the workout to feel.

Weights:

DSQ = 10 x bar, 10 x 65;

RDL = 10 x bar, 10 x 65;

Gluteham = 6 (feeling much more in control)

---------------

A.M. Weight = 178.X

P.M. 46:09, Base I, 21st East Loop + add-ons,

Slippin and slidin in the snow and slush slows me down.

9:07/mi @ HR 143.

---------------------------

A.M Weight = 179.3

A.M. 4 x 3 minutes progessive, effort = 7.5-8/10.

6:00/mi (180), 5:52/mi (184), 5:42/mi (186), 5:30/mi, (189)

Weights:

12, 10 x 70 seated hamstring curl.

-------------

A.M. Weight = 179.3

Off. Extremely busy with grant work. I got the really critical piece of data I needed today, so it was a great day, even without a run.

A.M. 6 x 5 minute progressive AT intervals on treadmill, effort = 6.5-7/10.

Very aerobic. Improvement over last time which was improved over the time before that. (With grant demands my training volume isn't what I'd like, but I'm still improving, even though I'm not quite sure how.)

Rep	Pace	Recovery	Ave HR	SS HR
1	7:08	1:13	162	163-164
2	7:03	1:10	163	165-166
3	6:58	1:11	165	167-168
4	6:53	1:10	165	167-168
5	6:49	1:16	167	169-170
6	6:44	N/A	167	169-170

Similar workout from Dec 29th:

Rep	Pace	Recovery	Ave HR	SS HR
1	7:13	1:08	161	163-164
2	7:08	1:10	163	166-167
3	7:03	1:17	165	168-169
4	6:58	1:33	166	168-169
5	6:53	N/A	168	169-170

Similar workout from November 3rd:

Interval	Pace	Time	Ave HR
1	7:13	5:02	165
2	7:13	5:02	165
3	7:08	5:07	166
4	7:08	5:02	169
5	7:03	5:03	169
6	7:03	5:01	169

---------------------------

Weights: (generally for ROM, not strength)

10 x 65 DSQ, 10 x 65 RDL, 5 x Gluteham

--------------------------

A.M. Weight = 178.X

P.M. 21st East Loop, Base I, 30:53

This run confirmsthe improvements I have seen on the treadmill. This is the fastest I have run this route at Base I pace sinced winter set in. I also think the treadmill running is helping my over-ground rhythm. I've had a slight hitch in my stride since my sophomore track season in college and have always felt that it has made me slower. It seems to be going away, which I think could give me a free 15 secs/mile. This may be the cause for some of the recent improvement I have seen.

8:00/mi @ HR 149

-------------------

A.M. Weight = 177.9

A.M. 800 warm-up in 3:00, 6 x 400 @ 5 minute pace w/2 min recovery, on treadmill.

Effort = 7.5/10.

With the grant due date coming up quick, I'll take my workouts whenever I can fit them in. I'm not sure how much running I'll be doing this week

Goose egg. A full day devoted to grant work.

A.M. 21st East Loop

8:23/mi, HR 150

The grant is coming along well now. However, extra adminstrative requirements keep materializing that are slowing me down. There are a lot of hoops to jump through to submit one of these.

A.M. Slow jog just to get outside and clear my head a bit.

3.21 mi @ ~9:30/mi, no HRM.

Off. ~16 hours today on the grant.

Off. Another ~16 hours on the grant to get it in.

I'm wiped out and don't feel like running, so I'll listen to my body, and won't.

A.M. 30 minute refamiliarization since I've been off 3 days in a row. The grant is in and now I can resettle into a normal training routine. Getting all the grant work was an exhausting process. I still feel wiped-out.It will probably take a few days to get back in rhythm.

Warm-up, then 8:20/mi at ~ HR 152, then 5 min @ 6:58/mi ~ HR 168, then 5 min cool-down at 9 min/mi.

-----------

Weights:

12 x DS @ 65, 10 x RDL @ 65, 10 x GH

A.M. Laps around sugarhouse park. I wonder how many years of my life I just sacrificed by running in the polluted pea soup smothering the Salt Lake Valley.

Pace/lap (HR): 9:23(136), 8:23(154), 8:12(158), 8:10(159)

HRs are certainly up. It wil be interested to see how long they take to come back down.

P.M. Run Bounding on treadmill at parents house, Base I effort.

This particular piece of equipment is to treadmills what Nike Shox are to shoes. It felt like running on a diving board. I involuntarily went on a 30 minute bound. It was entertaining, but I wouldn't like it all the time.

Off. Still recovering from total overload.

A.M. 4 x 3:00 progressive, on treadmill, 3 min recoveries.

This was my first workout in several days. HR at 6:00 pace is definitely up, but became relatively less elevated as I increased the speed. This means my LT has decayed a little but aerobic capicity has not. Two weeks or less of regular training should restore everything.

Rep	Pace	Ave HR	Peak HR	Recovery
1	6:00	172	183	2:59
2	5:52	176	186	2:57
3	5:42	178	187	2:54
4	5:30	180	190

 ---------------

P.M. Easy mini run

I'm a big believer in 1) making slow, progressive increases in training load, and 2) that re-establishing normal training frequency should be the first priority when coming back from a lower training level. So, I'm re-introducing doubles with small runs like this, because, for now, volume is a non-issue. The length of these runs will increase as I start to feel back in the zone.

1.08 mi/11:06, just starting to warm-up

A.M. Base I, East-Foothill loop,

Easy run with a few laps around the track at East, which is almost free of snow. I felt  like I was pounding a little this morning. Hopefully returning to a normal training pattern will end that quickly.

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P.M. Base I mini-run

1.22 miles easy, just warming up. Finished with a lap around the block at 8:24/mi. I felt softer on my feet then this morning.

----------------

A.M. Weight = 181

A.M. 8 x 5 minute AT intervals, ~75 sec jog recovery, on Treadmill, effort = 7.5-8/10.

This was a very aerobic workout. Ease of pace was good. I felt a little fatigue at the end just because of the volume, but still had a lot left in the tank. I could have hammered a very hard mile after all of this had I wanted to.

Rep	Pace	Ave HR	SS HR	Recovery
1	7:13	161	165	1:17
2	7:13	163	167	1:11
3	7:08	161	165	1:10
4	7:08	164	166	1:11
5	7:03	165	169	1:11
6	7:03	164	168	1:13
7	6:58	166	169	1:20
8	6:53	168	170	N/A

HR occasionally picked up some static, so it may be artefactually elevated for some of the reps, like 2, 5, and for sure 7 where it temporarily jumped to 180.

--------------------

P.M. 1.6 mile mini run, base I

Still just warming up, but this sure is a nice way to ease into doubles.

---------------------

A.M. Weight = 182

P.M. Base I on treadmill.

8:13/mi = ~HR 151, so still a little elevated.

Stability work:

1 legged squats, side squats, 1-legged RDLs, Leg ups, twisting legs ups, dynamic plank drills.

A.M. Base I, treadmill (last 5 min a little faster), no HRM.

Catching a cold, rhythm a little off, glutes are pretty sore from yesterday's stability work. Still, a decent run.

Afterwords I cleared the snow (with a snow thrower)  from our sidewalk and several of my neighbors, in my shorts. I enjoyed the funny looks from people driving by.

A.M. 5 x 5 min AT (easier than LT), progressive, 1:10 recovery, on Treadmill

My cold has definitely set in so I was a little worried bout how this workout would go. Surprisingly it went very well. I felt a good sense of rhythm from the beginning, and felt better as the workout progressed. I'm starting to feel back in the zone as my training has become consistent again. As usual, this was a very aerobic workout, and I felt invigorated afterwords.

Rep	Pace	HR Ave	HR SS	Recovery
1	7:03	163	167	1:10
2	6:58	165	168	1:10
3	6:53	166	170	1:10
4	6:49	167	170	1:11
5	6:44	168	172	N/A

Weights:

Seated hamstring curl: 12 x 70, 10 x 80;

Single-leg RDL: 2 x 10 x 20

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P.M. 2.01 mile mini run w/ Michael, worked down to ~8:00/mi, no HRM

--------------------------------

A.M. Weight  = 181.5

A.M. Base I, Sugarhouse Park with laps.

~8:30/mi @ HR 149, with about 10lbs of clothes on. I loaded up the layers today because I didn't want to feel cold--at all.

------------------

A.M. Weight = 180.5

A.M. 4 x 3 minutes, progressive, on treadmill

I was pretty tired this morning so this workout was more difficult than usual, but still within the limits I set for this type of workout. My fatigue is probably a combination of 1) the cold I have right now, 2) the jump back up in training volume, 3) three super busy days in a row at work, and 4) 7 hours of sleep rather than the 8-8.5 I do best with

Rep	Pace	Peak HR	Recovery
1	6:00	181	2:56
2	5:52	184	2:58
3	5:42	187	3:02
4	5:30	191

 --------------------

A.M. Weight = 180.5

A.M. Base I, no HRM

I ran a loop from home, down 21st East to 21st South, cut up and through some neighborhoods to 15th East, up to 9th South, then down 17th East to home, then some add ons. I frequently changed from one side of the road to the other because of the severe crowns--an annoyance, but probably good for building hip stability.

8:34/mi, 6.74 mi

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P.M. Ease Base I, no HRM

Super easy and relaxed while I shoot my mileage back up.

8:55/mi, 3.26 mi (purely coincidental that my total mileage for the day is 10.0, funny though)

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A.M. Weight = 181.1

A.M. Medium long run with 6 x 5 min AT intervals during second half, 1:00 jog recovery, on TM (11.08 mi).

HR at pace is coming back down. Was back under 150 at 8:13/mi, and ~151 at 8:00/mi. Although I think long runs are bestowed with an undeserved reverence, they do have their place. I'm headed into a big aerobic training phase so I will probably include them regularly and then cut them when I start racing. They can do some good things, but they have a long incubation time. I decided to wait until next year to run Boston, but look forward to a summer of great racing and a fall marathon, so its time to start packing in the miles. I probably won't log it all, but I am doing a ton of core/stability work right now. I've made some very nice gains in fitness since I really starting training again in August, about 5 & 1/2 months ago. Its time to take it to another level. 

Rep	Pace	HR*
1	7:03	163
2	7:03	165
3	6:58	164
4	6:58	166
5	6:53	167
6	6:44	170

* Average of last 2 min of each rep

-------------------

A.M. Weight = 182.2 (retaining water from training jump)

A.M. 4 x 3 minute minutes progressive, 3 min jog recovery, on treadmill.

This workout felt better than the last time I ran it. I'm more or less over my cold but still feel a little tired.

Rep	Pace	Peak HR
1	6:00	180
2	5:52	183
3	5:42	186
4	5:30	190

-------------------------

P.M. Easy Base I, 21st East loop = ~8:30/mi, no HRM

A.M. Easy Base I, no HRM, ~8:45/mi.

I'm feeling completely recovered my cold and felt really good throughout the day. Quite the contrast to the wiped-out feeling I dealt with most of last week.

A.M. Medium long run, w/ 8 x 5 minute progressive AT, 1 minute jog recoveries.

A workout like this is the most potent purely aerobic fitness stimulus I know of. I feel very good during a workout like this. I'm not in any discomfort and maintain good rhythm throughout the workout. I'm definitely depleted by the end, but with the right incentive could still finish with a 5 minute mile.

I'm headed to Guatemala tomorrow and probably won't get much running in for the next few days, so I wanted to put in a good workout today. It went very well, and I'm clearly continuing to make fitness gains. My HR at pace during AT workouts is continuing to come down. I've been stuck at the the same level for my 5k pace workouts, but with my AT continuing to improve, the plateau at 5k pace is going to give very soon.

Rep	Pace	HR*
1	7:03	165
2	6:58	163
3	6:58	163
4	6:53	167
5	6:53	166
6	6:49	168
7	6:44	169
8	6:40	170

*Ave of last 2 minute of each rep = steady state.

-------------------

A.M. Weight = 181.8

Off. Travel to Guatemala.

Walked around Antigua, Guatemala all day.

Walked around the Lake Atitlan Nature Reserve. Got bit by lots of wierd little insects that keep the bite site from clotting so you end up with little beeds of blood everywhere (these bites itch like crazy when they start to heal).

A.M. Run through the streets of Antigua, Gautemala. No Garmin. My normal watch's battery died on this run, hence I was unable to track time or distance. I would guess I ran between ~40 minutes. Ran a few AT intervals.

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P.M. Hiked to the lava flows on the volcano Mt. Pacaya. The mountain air was a little chilly, but the lava flows are like giant space heaters, and kept us warm. I entertained myself for an hour watching the mountain exude lava rock.

Off. Fly back to Salt Lake. I have a mild cold and mild stomach bug (the price you pay for vacationing in central America).

A.M. Base I run on treadmill. Still have mild cold and Guatemalan stomach bug.

A.M. Base I run, 45 minutes, treadmill. Same bugs as yesterday.

A.M. 4 x 3 minutes, progressive, on treadmill, with 3 minute jogging recoveries.

I'm still a little sick. HR was elevated this morning, but this was the right workout to stop the loss of fitness from the lost training time without overdoing it.

Pace (peak HR): 6:00 (182), 5:52 (187), 5:42 (189), 5:30 (191). These are a little high but the workout was not too touch.

+Core work.

A.M. Base I, 21st East loop + Laps around block.

Still have mild cold, Guatemalan stomach bug is dissipating.

~8:25/mi, no HRM

A.M. Medium long run, 7 x 5 minute AT, progressive.

I went to the Fieldhouse which is supposed to open at 7 am on Saturdays and found it closed. I went home and upon looking up their hours, found that because of Presidents Day, they were opening at 9 am today. I can't figure out any logic behind this other than staff getting to sleep in more. The Fieldhouse is a phenomenal facility for the price, but they have a funny schedule sometimes.

So, I called local fitness center, and the assistant manager agreed to give me a week membership for free to try it out. So, I ran there. The treadmill was decent, but a little too bouncy for my tastes. There was no fan or ventilation in the corner I ran in, to I was sweating like crazy by the end and consumed almost 2 liters of water during the workout. Paces on a different treadmill while nearly overheating are meaningless in the context of my normal training so I won't make my usual chart. Nonetheless, I'm glad I got the workout in and found a way to do it.

Overall run: 11.31 mi/~90 min

AT intervals => Pace(HR): 6:58(166), 6:58(167), 6:53(170), 6:53(169), 6:48(172), 6:48(170), 6:44(174). 

---------------------

A.M. Weight = 179.7

P.M. Easy run with my 225 pound former 1:49/3:57 (1500m) runner brother. Followed by 4 x 100 meter acclerations. I put some pop into a portion of each acceleration so my hammies may be a little sore. Settled into ~8:20 pace for the run.

A.M. 20 minute over-under tempo run, on treadmill.

2 minutes at 7:13/mi, then 2 minutes at 6:15/mi, for 20 total.

Segment	Pace	Ave HR
1	7:13	163
2	6:15	174
3	7:13	175
4	6:15	176
5	7:13	176
6	6:15	179
7	7:13	177
8	6:15	179
9	7:13	178
10	6:15	180

My HR was elevated during the warm-up and was higher than expected during the workout. I may just be getting used to the addition of strides/accelerations to my workout routine. I'm laying the foundation for faster speed work. Thus, in addition to lots of AT work, I've added strides becaase they are really helpful to prepare for track work and maintain a little speed. Because they are not timed, its easy to focus on moving relaxed and fluid.

My hammies were mildly sore from yesterday.

----------------

A.M. Weight = 179.x

Off.

A.M. 4 x 5 minute AT, 1 minute jog recovery. On my regular treadmill so I can compare HRs.

My heart rate was still higher than usual for this workout. Could be the strides. Could be Monday's over-under tempo which was a more difficult workout then I expected. Because my HR was high, I kept the pace at 6:58/mi for all. Steady-state HRs were: 169, 171, 171, and 171.

----------------

P.M. 1.33 mi mini-run. Worked down to ~8:30/mi.

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A.M. Weight = 179.x

A.M.  Easy Base I run, ~8:45/mi, with 6 accelerations. Followed by core work.

-----------

P.M. 1.34 mi mini run, just warmin-up, finished at ~8:30/mi

-----------

A.M. Weight = 179.8

A.M. Easy Base I recovery run.

I jogged over too the track at East High to see if the snow was melted off. It was, so I ran a few laps, and then jogged home. I worked down to ~8:00/mi. My hamstrings are sore from yesterdays accelerations.

A.M. Long run on the Jordan River Parkway Trail.

Started from 13th South and headed South. The trail was completely snow-free. This is the longest I've run since St. George, but it didn't feel too bad. From 1:20-1:30 I felt my blood sugar dip, but my body responded and I felt pretty good thereafter while experiencing the typical long run drained legs feeling.

Overall pace as 8:40/mi @ HR 142 including a shuffling slow start. Steady state was ~8:15/mi at HR ~147.

My focus for the next 6 week+ will be to lay down a nice Lydiard-esque base--lots of easy aerobic running, aerobic threshold work (AT), and alactic sprints.

A.M. 4 x 800, progressive, on track at East.

Warm-up, drills, 2 x 200 warm-up,

4 x 800:

3:00(183), 2:57(185), 2:51(188), 2:46(190).

Jog home

4 x acclerations with a few steps at top-end during each.

I felt great. Mechanically the pace was very easy. HR spiked a little on each 800 because almost invariably I was a couple of seconds behind pace with 200 to go and accelerated to hit it. I'm used to the treadmill doing the pacing work for me, but overall my sense of pace was pretty good.

--------------------

P.M. 1.34 mile mini-run with Michael. Just warming-up.

--------------------

A.M. Weight = 181.3

A.M. Easy recovery run at Base I

Started out super slow and eased into ~8:30/mi, no HRM.

5.01 mi/46:48

-------------------

P.M. 1.33 mile mini-run with Michael and Matthew

Worked down to ~8 min.mi

------------------

A.M. Weight 179.6

A.M. Medium long run w/ 8 x 5 minute AT intervals around a road loop.

Will log later.

-------------------

P.M. Easy 1.33 mi mini-run w/ Michael

Just warming-up.

--------------------

A.M. Weight 180.1

A.M. Easy Base I run.

I started out super slow and worked down to slighly under 8 minute pace. I felt very, very smooth on this run. If I avoid any freak injuries or illnesses, I think I'm setting myself up for a nice jump in fitness. I've been close for the last few months, but every time I got momentum, something big came up and stopped it. I can feel it building up again, and as far as I can tell, training for the next few months has the likely potential of being solidly consistent.

----------------

P.M. 1.33 mi mini-run.

Just warming up, keeping metabolism up, and establishing training frequency.

-----------------

A.M. Weight = 179.3

A.M. 4 x 1600 on track at AT effort + 4 x 100 acclerations + hill skips.

Felt good. The track was icey on the turns but had crunchy frost/snow/ice on the straights that gave good traction.

Will log details later.

-------------------

A.M. Weight = 181.1

A.M. Long run at Base I,

I felt pretty good today, and though I could feel the training week in my legs, my energy was solid. I was significantly faster than last week at the same heart rate. This was a good training week. I completed every run according to plan, and worked hard but not too hard. Next week will be similar but I will ratchet up the workload ever so slightly.

14.08 mi/2:00:12

Segment	Pace	Ave HR
0-15'	9:53	119
15-30'	8:48	134
30-60'	8:32	141
60-90'	8:18	144
90-120'	8:02	149

-------------------

A.M. Weight = 180.5

A.M. Easy Base I recovery run to warm-up for core work and scout out short P.M. loops.

3.62 mi/33:34 =9:16/mi, settled into the 8:30s after warm-up.

------------

A.M. Weight = 181.0

A.M. 4 x 1200 at East, 4 x 100 accelerations, 4 x hill skips

I debated for a while on what to do for this morning's workout. Right now my major training focus is to simply build on aerobic base. In my mind, the most effective way to do this is to run lots of easy miles with signficant mileage at the aerobic threshold (AT, which is easier than LT, and usually a little slower than marathon race pace--think of it as the maximum aerobic pace). However, the nervous system will go stale if it is not given variety. Thus, Monday is my variety day. It will usually be some type of medium effort interval workout, something hard enough to be very different from AT work, but still not "hard", definitely easier than the interval training that will come later in the year. I decided when I got to the track that 4 x 1200 at 6 minute pace would fit the bill. They got easier as the workout progressed, with the 4th one being the easiest. I'm 100% certain this was easier than 5k pace, and fairly confident I could run a 10k at this pace on the track. I should note I ran this workout in trainers, not flats.

1200s, finishing HR:

4:36 (95,92,89), 183

4:29, 185 

4:30, 184 

4:24 (last 100 in 18, which was relaxed), 189

--------------------

P.M. Off. I had planned to do a short run tonight, but we had family in town I went to dinner with, and I was in the lab later, so I decided sleep was more important.

A.M. Weight = 180.3

A.M. Easy Base I recovery run, Foothill Kensington Loop.

Started out super slow (11 min for first mile) and worked down to just over 8 min/mi. My muscles were generally stiff with minimal soreness except for some mild soreness in my upper hamstrings from yesterdays accelerations.

5.10 mi/47:27

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P.M. Easy 1.81 mile mini-run.

Bought a new pair of Brooks Defyance. I'm always amazed at how soft new shoes feel compared to an old pair that has been slowly pounded to oblivion without the wearer noticing. I tend to destroy midsoles while leaving the outsole in pretty good shape, so the shoe can look great when way past its life time. At 180 lbs I can pound them down quickly.

-----------------

A.M. Weight = 179.8

A.M. AT intervals on road loops through Sugarhouse. 7 x 5 min, 1 x 10 min, 1 min jog recoveries for each, 11.27 mi for the whole workout.

Felt much better than last week's similar workout. Because these intervals stop and start in all different places with uphills and downhills and 90 deg turns its hard to do a rigorous quantitative comparison with last week, but it seems I was faster overall, particularly on the long uphill stretches where I felt more spring and less slog. Pace/interval varied from 6:43-7:34 (last week ranged rom 6:55-7:50). Because of the turning and curb-hopping, pace/effort is slower than the track or a good race course. HR generally bounced around between the mid to high 160s, so I did a good job of staying at the AT, which figuratively is the Golden Goose for long-term improvement.

-----------------

P.M. 1.77 mi mini-run w/ Michael.

Legs were very stiff from this morning, but I felt good running once warmed-up, which is right about when we stopped. Finished at ~8 min/mi.

----------------

A.M. Weight = 179.3

A.M. Easy Base I recovery run, winding through the streets by my neighborhood, which were generally free from snow and ice.

Started super slow and worked down to just under 8 minute pace by the end, 9:18/mi overall with first mile in ~11 min.

-----------------------

A.M. Weight = 178.9

A.M. 4 x 1600 AT intervals with 100m jog recovery, 5 hard accelerations, 8.34 mi for workout.

Legs felt depleted but the workout was still pleasant. Will log details later.

------------------------

A.M. Weight = 179.3

A.M. Long run along the Jordan River Parkway Trail.  2:00:03/14.81 mi.

This was a great run for me. I was significantly faster than the last two weeks and felt stronger too. Much of it was at a higher HR than last week, but I was also faster at equivalent HRs so I am continuing to see improvement. I ran at comfortable pace the whole way and never pressed the pace. There was almost no wind on the way out, which is slightly uphill because it is upstream, but it picked up so I ran against a solid headwind on the way back.

Overall, this was a good week. I completed all of my planned primary runs. I missed a couple of evening runs because I simply did not have time to fit them in, but that's life when running is your 3rd or 4th priority. This is the fastest I have run at these HRs since I started training again, but I'm still pitifully slow compared to the past and therefore have lots of room for improvement.

Segment	Pace	HR
~0-15'	9:33	128
~15-30'	8:21	138
~30-60'	7:59	146
~60-90'	7:51	151
~90-120'	7:38	156

Average for run after warm-up segment = 7:55/mi @ HR 149.

-------------------------

A.M. Weight = 180.3

A.M. 5 x 1000, l lap jog recovery, at East, 5 x 100 accelerations, 4 x hill skips

This mornings' workout felt EARLY but I also felt pretty good and was pleased to see the forecast snow storm was late. The goal for this workout was to do something signficantly more intense than AT work for the sake of training modulation, but still stay pretty confortable. Today began week 3 of my base phase, during which all interval training will be light. Intervals at 6 min/mi pace worked well last week so I did the same today but ran 5 x 1000 instead of the 4 x 1200. They were easy. For the accelerations, I hit top-end during a portion of each of them. During hill skips, I focused on maximum hip extension.

1000s (finish HR):

3:52(181)

3:46(184)

3:45(183)

3:45(185)

3:41(187--last 200 in 38-39 spiked HR).

Ran in trainers, Brooks Defyance.

-------------------------

P.M. 1.80 mile mini-run. Warmed-up and finished just under 8 minute pace, which was surprising because it felt much slower.

-------------------------

A.M. Weight = 181.1

A.M. Easy Base I recovery run,

Roads and sidewalks this morning were intermittently icey which made for slow going in many stretches. I slipped and fell (not too bad, more of an aggravating annoyance than anything,will probably have mild bruising--my winter gear softened the fall and subsequent slide) turning the final corner before my home after I let down my guard--first fall all winter--in March.

Started super slow and finished just over 8 minute pace

48:09/5.23 mi

-----------------

P.M. 1.80 mi mini-run, just warming-up (again) and finished just under 8 minute pace.

------------------

A.M. Weight = 180.7

A.M. 10 x 5 min AT intervals w/1 minute jog recovery, 12.03 mi.

I Ran my standard 21st East loop as a warm-up and ran a little with Andrea who was finishing her run. My legs were not as springy as they were last week for this workout, which meant the uphill portions felt like a slog. However, my staying power was good through the duration of the workout. Heart rate leveled off in the high 160s for most intervals, but occasionally cracked 170, which I tried to avoid. Nonetheless, this was an AT workout, not an LT workout, which would be one stop higher in intensity. Pace/interval ranged from 6:36-7:51/mi, depending on the grade, lots in the 6:45-7:10/mi range. I'll keep accumulating as much volume as I can at AT pace because this is very effective for building a base and increasing true aerobic fitness.

--------------

P.M. 1.81 mi mini-run, just warming-up, clearly tired from this morning, finished at ~8:30/mi.

--------------

A.M. Weight = 180.1

A.M. Easy Base I recovery run. 5.35 mi.

As has become routine, I started out super slow. First mile in 11:19, next half mile was at 10 minute pace, then finally loosened up and progressively increased the pace to finish somewhere around 8 min/mi, probably in the 7s.

If I'm going to run the times I'd like to run, I need to drop weight. My body fat level is fine, I'm just carrying too much muscle mass. I raced at 165 in college and would like to get back to that. The increased mileage will take care of some of that, but finally and reluctantly, I'm going to consciously cut food intake a little. I remember reading an article on Lance Armstrong's weigh dropping strategy heading into The Tour.

The summary is essentially this: 1) Do it gradually and well before the most important competitions or else you will go in compromised and weak. 2) Cut food intake on hard days when the body is really fired up and will chew through fat. You should still follow a regular meal pattern because you need the food to recover, but end the day at a caloric deficit. 3) Eat regularly on days preceding hard days, so that you go in with enough glycogen to do the hard work. This doesn't mean make up the deficit from the previous day, rather eat eucalorically so that the 2 day average is a deficit. Yesterday I ran a deficit, today will be balanced.

-------------------

P.M. 1.80 mile mini-run.

-------------------

A.M. Weight = 179.1

A.M. 5 x 1600 AT intervals at East w/100 jog recovery; 4 x 100 hard accelerations, 9.67 mi for workout.

My legs felt great this morning although HR was a little elevated. I can feel my body reacting to the reduced food intake. It feels a lot like ascending to altitude. I think that no matter how correctly I drop weight it will impact my training and that I could regress a little before I start to see the benefits of running leaner and lighter. If I continue to feel good on my hard days and sleep well, I'll know I'm not over doing it. Anyway, tomorrow is my 2 hour run so I'll fuel up today.

Will log workout details later.

---------------------

A.M. Weight = 177.9

A.M. Long run along the Jordan River Parkway Trail

This was pretty solid run, but I don't have HR data because I forgot my chest strap. I ran with AdamRW. We started out very slow with the first couple of miles averaging just under 10 minute pace and then settled into ~8 min/mi until the turn around point at 5.5 miles. We picked it up a little on the way back, running 7:35/mi, which was still very conversational. Adam called it good at 11 because he is coming back from injury. I continued on for another four but spent the first mile or so warming back up because I stopped and talked too long. The final 3 miles for me were 7:46, 7:33, and 7:23. My legs were definitely depleted by the end, but that's what I wanted and I still finished strong.

Overall this was a good week. I got in every planned run and put in a lot of work. I feel healthy and am free of injury. It looks like I may have dropped a couple of pounds this week which is good because I need to lose 10+ more. This was my 3rd week of my planned 6 week base phase so I'm half way through.

-----------------

A.M. Weight = 178.4

Took the kids on a small hike above Reb Butte Gardens.

A.M. 4 x 1200 at East, 9.03 mi total.

Will log later

---------------

A.M. Weight - 178.1

A.M. Very slow recovery run, barely base I, just under 9 minute pace for the last 1.5 mi.

49:12/5.08 mi = 9:41/mi

-------------

P.M. Slow evening mini-run. I'm clearly feeling the consequences of calorie reduction. I don't necessary feel weak or depleted, just severely out of sync. I've noticed sure connection between calorie status and rhythm before. I'll eat well tonight to replete for tommorows medium-long workout

2.46 mi, worked down to 8:30/mi.

-------------------

A.M. Weight = 177.2

A.M. 11 mile run with 5 mile AT run.

Will log later.

---------------------

A.M. Weight = 178.8

A.M. Easy Base I run,

Started slow, finished at ~8 min/mi

------------------

P.M. Easy 2.45 mi mini-run,

Finished at ~8 min/mi, no HRM

-----------------

A.M. Weight = 177.3

A.M. Easy Base I run.

9 miles at 9 minute/mi average (first in 11+, last ~5.5 @ ~8:20/mi. Yes, my legs definitely felt depleted this morning. Its very weird to finish a 9 mile run and have your legs feel as empty as after 18. Although depleted, I felt pretty good overall, enjoyed the run, and felt more in sync.

I think my body is adapting to the reduced food intake. I'm training slower, but I fully expected that to happen. In the end though, after getting down to a healthy racing weight I'll be running much faster. Also, there is some merit to the idea that training in a glycogen depleted state enhances adaptation. I'll eat well today because I have my long run tomorrow and would not want to hit mile 9 feeling as depleted as I did today.

----------------

A.M. Weight = 177.1

A.M. Long run, 15 miles along Jordan River Parkway Trail from 13th South

This was the best run I've had all week. I found a great rhythm where everything was lining up the right way and felt very strong through the end of the run.

I picked it up the last mile, but I always forget how truly convoluted this mile is with lots of sharp turns, a bridge crossing, street crossing etc. Not only does it slow me down, I think the Garmin measures short because of all the sharp turns. I ran the first half of the last mile in 3:20, increased the pace, hit the really winding part, and somehow finished with a 6:53. I never really notice it on the way out because I'm barely jogging as I warm up. The next faster finish I do will be during the second to last mile and then I'll cool down through the crazy part.

For the week, I did well considering Andrea was in Israel for work. Between work myself, taking care of my kids, and starting out the week feeling really out of sync, it worked out pretty good. Next week should be much more normal. I did well with food intake and expect to see it continue to show on the scale. I think the weight loss will continue to add an extra fatigue factor, but that I will adjust somewhat. Once I'm down to racing weight (~165--which is still heavier than most, but is pretty lean but still healthy for me) and level off I will get the pay off.

~0-15' = 10:05/mi @ HR 125

~15-30' = 8:29/mi @ 141

~30-60' = 8:10/mi @ 148

~60-90 = 7:57/mi @ 150

~90-113 = 7:43/mi @ 155

~113-120 = 6:53 (in reality faster, see above)/mi @ 169

4 weeks down, 2 to go to finish my base phase. I may add some transition work the next couple of weeks.

----------------------

A.M. Weight = 177.0

A.M. Easy Base I run through the storm. Out and back on Foothill + loop, 9.3 miles, no HRM.

Warm-up = 11:30/mi (1.0 mi)

Out = 9:02/mi (2.5 mi)

Back = 8:09/mi (2.5 mi)

Loop = 7:53/mi (3.0 mi)

Light strides = N/A (0.3 mi)

---------------------

P.M. Off. A cold started coming on last night and the hammer dropped (on me) during the day today.

----------------------

A.M. Weight = 176.9

A.M. Easy Base I run.

I'm still pretty sick, body aches, never-ending drippy nose, but running makes me feel better so I got out the door and did it.

------------------

P.M. 2.45 mile min-run.

The body aches and plugged sinuses continue, but I felt a little better this evening, so I decided to go out.

-------------------

A.M. Weight = 176.9

A.M. 4.5 mile AT run + 5k pace 800, on the track, at East, 11.0 miles for workout.

I am still sick but definitely recovering. I slept great last night and my overall energy is much better. Nonetheless, HR is elevated so my AT pace was SLOW. After 4.5 mi, I jogged 150 meters, walked 50 meters, and then ran an 800 at 5k pace. The pace change felt awkward, but the rep was not hard. Because I'm sick, I not trying to sustain a caloric deficit right now. My body is under enough stress with illness and continue training. I'm recovering and don't want to thwart that by over-stressing it. I've dropped a few pounds and certainly am not going to gain it back with a few days of eating ad libitum.

AT Pace was ~7:15/mi. Final 800 was in 2:54.

------------------------

P.M. 2.47 mi mini-run, finished @ ~8:15/mi

Felt okay.

-----------------

A.M. Weight = 176.6

A.M. Easy run on Treadmill at the Fieldhouse

I didn't feel like running on snow this morning so I opted for a treadmill. Still sick, but rapidly improving and should be 100% in a couple of days.

6.01 mi, gradually increased the speed and finished at 7:47/mi.

 -----------

A.M. Weight = 176.2

A.M. 4 x 1600 AT intervals with 100m jog recovery at East.

Will log later.

----------------

A.M. Weight = 176.0

A.M. 15 mile progression run along the Jordan River Parkway Trail from 13th South

My cold is almost gone. I woke up this morning feeling strong again and could tell this was going to be a good run. Every week I feel a little stronger on my long run. I felt good from the outset so I was a little more aggressive with the pace. I turned my HR display off and ran by feel picking up the tempo bit by bit as my body relaxed and fed off the rhythm. I ended with the last half mile at 10k race effort. I felt strong on this run to the finish.

~Segment of run = Pace (HR)--headwind on way out that changed to cross wind on way back.

1.8 mi = 9:45 (125)

1.8 mi = 8:11 (144)

3.8 mi = 7:50 (156)

3.8 mi = 7:27 (159)

2.1 mi = 7:11 (165)

0.5 mi = 6:34 (175)

0.5 mi = 6:08 (182)

0.7 mi = 8:57--cool-down.

-------------------

A.M. Weight = 175.9 (lowest in almost 4 years!)

A.M. Base I run on the Treadmill.

I've decided to cycle down this week. I've averaged 60 miles/week for the last 5 and have been feeling stronger and stronger, but I've developed some sort of tendonitis at the muscle-tendon junction at the top of my left achilles. This is higher than the achilles tendonitis I dealt with for half of 2008. This is good because the blood supply is a much better so it should heal faster.

I felt it during the last half of my 15 miler on Saturday, and it was pretty sore over the weekend. Andrea rubbed it out, which helped. The most positive sign is that it I did not feel it at all for the last few miles of my run today. For me, pain that goes away after I get warmed up tends to indicate a minor rather injury that will go away fast.

I started out very slow, and slowly increased the speed of the treadmill. By the middle of the run I was at 7:53/mi at HR 149 for a mile or so, and then increased the speed to 7:47/mi @ HR 151 (speed at HR matches my overground speed at HR almost identifically) for the last couple of miles. My calf was painless at the end of the run, but stiffened up a little during the day.

-----------------

A.M. Weight = 177.3 

A.M. Easy Base I run, Foothill-21st East Loop

My calf is a little better than yesterday. It still hurt a little during the warm-up, but not as bad. The pain went away more quickly during the run until I barely felt it. It stiffened up less during the time after the run, so there is improvement on all fronts. I may jog a mile tonight to try and keep it loose. Ran @ ~8 min/mi for the last couple of miles.

------------

P.M. 1.8 mile mini run, finishin at ~8:30/mi. Calf was pain free.

--------------

A.M. Weight 177.0

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.

----------------------

A.M. Weight = 176.9

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.

-------------------

A.M. Weight = 175.4

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.

-------------

A.M. Weight = 176.2

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.

----------------------------

A.M. Weight = 175.3

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.

--------

P.M. 1.04

Re-elevate blood flow and nutrient delivery. Calf drops, etc. Felt better then this morning.

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.

---------

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.

A.M. 3.90

More of the same, improved over yesterday.

---------

P.M. 1.00

""

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.

---------------------

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.

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.

-----------------

P.M. 0.54 + rehab routine.

P.M. 1.02 miles, deep massage, ASTYM, rehab routine.

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.

-------------------------

A.M. Weight = 175.9

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.

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.

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.

-------------------

P.M. Another blood offering to sate my afflictor for the evening. 1.04 mi.

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.

------------

P.M. 1.02 mi mini-run

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.

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.

-----------------

P.M. Deep calf massage followed by ASTYM followed by stretching followed by bed.

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.

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.

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

-------------------------

P.M. 2.03 mi mini-run w/ Michael, Base I

-------------------------

A.M. Weight = 177.3

A.M. 5.25 mi Base I run. Last couple of miles at ~7:50/mi

A.M. Base I run with 4 x steep 0.17 mile hill intervals at end.

A.M. 5.25 mi Base I run. Settled into ~7:50/mi.

A.M. 12 mile AT progression (slight) run along the Jordan River Trail from 13th South.

Overall = 7:46/mi @ HR 157

---------------------

A.M. Weight = 174.9

A.M. 2.09 mile mini-run just to warm-up prior to achilles (which is doing better and better) rehab work.

A.M. 5.26 mi easy at Base I. Settled into ~8 min/mi.

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	- - -

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.

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.

P.M. 2.07 miles to warm-up my incensed achilles for stretching etc.

A.M. 5.04 mile at Base I, settled in at ~8 min/mi. Achilles is unhappy. I feel lucky to run today.

A.M. 5.28 mi at Base I. Settled in around 8:10/mi. Achilles still hurts, pain is a little less.

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P.M. 2.06 mi mini-run w/ Michael. He's running a 5k for a school goal in a couple of weeks.

A.M. 2.5 mi AT run at East + 1 x "The Hill Interval"

Achilles is continuing to re-improve--painfully slow though. I'd intended on doing 3 miles of AT work, but my achilles started to hurt a little more so I cut it off at 2.5.

Settled in at 7 min/mi at HR 166.

I ran my hill interval once on the way back (1:09). I've noticed that hill work doesn't seem to bother this particular incarnation of achilles tendonitis.

A.M. 5.26 mi at Base I.

Ran my standard Guardsman-Foothill-21st East loop. Settled in at ~8:15/mi.

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P.M. 2.04 mi mini-run w/Michael.

A.M. 2 miles of AT work at East + 2 x Hill

Ran 2 miles of AT work as planned (no HRM) then 2 x the Hill in 1:08 and 1:03 (fairly hard). Achilles still slowly improving. As before, hill work seems to be safe.

A.M. 5.26 mi Base I run, standard loop (I need to find a new one, but his one is great).

Settled in at ~8 min/mi. Best achilles has felt in a while.

A.M. 14.55 mi easier progression run.

This run went better than expected. It was very frustrating to have been almost over this achilles injury and then re-injure it. I'd hoped to get in 10 miles but after the first couple I felt zero achilles pain so I kept the pace in check and kept going out for about an hour and then turned around. I picked up the pace a little on the way back and avoided triggering any pain.

My achilles is probably about where it was when I re-injuried it but I'll temper my enthusiam for interval training a little more and work back into to it gradually and systematically.

I settled in at 8 min/mi for most of the run then dipped into the 7:30s for the last 3.5 miles. I felt strong through to the finish with no blood sugar drops and no supplementing along the way. This is the longest of been in a while and a few hours later I can tell because I'm more tired than usual. Achilles is still fine though.

I should note that although I've not logged it, I've been dutiful with my rehab routine which includes stretching several times a day, eccentric loading, heel drops, massage, and ASTYM.

A.M. 2.06 mile mini-run to warm-up achilles for rehab routine.

A.M. 5.30 mi at Base I. Settled into ~7:45/mi. No HRM

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P.M. 2.04 mi mini-run w/ Michael. He has sideaches so we stopped a lot and went slow. I remember getting them much easier as a kid.

A.M. Jogged to East,

drills,

steep hill walks to actively stretch out my calves and achilles,

1 mi AT warm-up,

jogged to "The Hill" and ran it 6 times with active recoveries:

1:14 (180), 

1:15 (181),

1:12 (185),

1:12 (187),

1:10 (188),

1:07 (191).

This was a good workout. My achilles does fine with hill work. This is a little perplexing because of the extra stretch put on it. I got to East just as the last Black Sheep were leaving. I would like to be working out with them right now, but my achilles isn't ready and I don't want to re-injure it.

A.M. 5.25 mi at Base I. Settled into ~8:10/mi.

I'm not sore from yesterday's hill work, but my upper leg muscles are tired.

A.M. 3 mile LT run at East.

Jogged over, drills, hill walks.

12 laps of LT work, changing directions after 6 laps.

 

Lap	Split	HR Ave	Mile
1	1:45	157
2	1:42	173
3	1:40	177
4	1:41	179
			6:48
5	1:41	178
6	1:42	178
7	1:42	177
8	1:42	178
			6:47
9	1:42	177
10	1:42	178
11	1:41	179
12	1:37	181
			6:42

This was a good LT workout. It was comfortably hard and a pace which I could have held for an hour in a race. My achilles seemed to do fine with this pace. A week ago it wouldn't have. So, I have now safely done a long run, a hill workout, and an LT run. I'd like to be working out more intensely, but this is enough to stay reasonably fit.

A.M. 5.26 miles at Base I, settled into ~7:50/mi.

A.M. 4.19 @ Base I: I kept Michael company while he ran the Brain Injury Association of Utah 5k, his first. He ran great, finishing in 24:59 = 8:02/mi. Not bad for a 4th grader.

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P.M. Hike of Mt. Grandeur with colleagues from work. I carried a ~20 lb pack + my 37 pound daughter for a significant portion of the hike which made what would have been an easy stroll into a hard hike. It was great. Both of my sons (7 and 10) made it to the summit with me (so and 11+ mile day for Michael too!).

A.M. 3.24 mi easy. My hip rotators are sore from the hike. Settled in at ~7:50/mi.

A.M. 5.27 mi @ Base I. My standard loop. Settled in at ~7:40/mi.

A.M. Jogged to East, Drills, 1 x 1600 at AT, then jogged to The Hill and ran 6 repeats with active recovery of ~1:50.

 1:14 (179), 

1:15 (178),

1:12 (183),

1:14 (184),

1:11 (185),

1:05 (189).

Times and recovery were similar to last week but HR was ~3 BPM lower. My achilles once again felt better after this workout than before.

A.M. 5.26, ~8:10/mi.

A.M. Jogged to East, Drills, hill walks to stretch achilles, 1 x 1600 AT/LT, 4 x 400 at ~10K pace with 100 meter jog recovery.

400 (Peak HR)/100 recovery

1:31 (180)/0:37

1:32 (184)/0:35

1:32 (185)/0:31

1:32 (185)/N/A

My achilles is feeling more stable so I decided to try some interval work on the track but keep it short and light.

A.M. A day off. I have a large grant due on June 5th and had some signficant lab work to finish today. I opted not to run today in so I could work on my grant rather than only doing experiments. I plan on going medium to medium-long tomorrow.

A.M. 11 mile progression run along the Jordan River Parkway.

I felt a little tired and flat at the beginning. This is not surprising because of the pressure of the grant deadline I'm facing. I let my body dictate the pace and felt increasingly better as the run progressed. I moved from Base I  to Base II, through AT, and then ran the last mile at LT in 6:46.

My achilles felt fine. I can run hills, tempos, light intervals, and go long now. I'd say its 80% healed, I just can't do any fast work. This is a little frustrating because as a "fast" distance runner I'm really dependent on speedwork to become fit. I'm eager to head into some solid interval training but will continue a systematic progression, making incremental increases in the stress I put on my achilles. Slowly but surely. . .