What ever it takes!

March 2011

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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.5021.006.004.00233.50
Nike Free Run+ Livestrong Miles: 222.00Swim Miles: 3.30Nike Free 5.0 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Todays run was a bit of a wreck, was going to run 15 miles,  didn't happen, was going to do a hill simulation, didn't happen.  A combination of still being sore from yesterdays tempo run, a terrible day of taking clients out to lunch and a late dinner and eating a ridiculous amount of really bad food, and being very depressed to find out that I probably can't run Ogden Marathon now due to work conflict.

I really enjoy my job, and for the most part think it actually enables me to run, but it is not at all conducive to  running marathons.  Seeing that you need to be able to plan out at least 6 months in advance for a marathon, and sometimes I don't find out my work schedule until 2 weeks before something happens, it really creates a problem and I don't know what to do about it.  I've been visualizing the Ogden course on my runs for 3 months now, so this morning not having any thing to visualize it was really quite... lame. After about 7 miles I kind of found a groove, but by then I was tired.

 Distance Time Avg Pace
 Incline Avg HR
 Max HR
 1 7:00 7:00  142 173
 2 13:54 6:54 1% 145 148
 3 20:36 6:40 2% 155 159
 4 27:12 6:36  141 157
 5 33:51 6:39  149 153
 6 40:26 6:35  152 157
 7 46:57 6:31  153 158
 8 53:23 6:26  154 156
 9 59:45 6:22  155 157
 10 1:06:15 6:30  154 157
 11 1:12:33 6:18  156 158
 12 1:18:33 6:00  161 163
 Total1:18:33
 6:32  151 163

Nike Free Run+ Livestrong Miles: 12.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

OK, I've done it.  I've written off Ogden and signed up for UVM yesterday.  Now my training is off 3 weeks I should probably take a week off and then start up again fresh.

12 Mile normal morning progressive run,  I noticed that my HR was about 3-5bpm higher than normal which probably should have made me slow it down a bit, but I didn't,  I just continued to torture my self like I do every day.  :)  It wasn't really that bad, but strange that my HR was high, that was really the only thing out of the ordinary.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 7:00 7:00  151 175
 2 13:46 6:46  141 145
 3 20:25 6:39  147 162
 4 26:56 6:31  157 171
 5 33:18 6:22  156 165
 6 39:36 6:18  157 161
 7 45:50 6:14  159 161
 8 52:00 6:10  161 162
 9 58:06 6:06  162 163
 10 1:04:30 6:24  155 162
 11 1:10:52 6:22  156 158
 12 1:17:04 6:12  156 158
 Total1:17:09
 6:25  155 163

Nike Free Run+ Livestrong Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Running just wasn't doing it for me this morning, I'm sure it has something to do with Snowboarding for the first time in 5 years yesterday.

Set out to run 12, figured I'd be doing well to go 10, really wanted to quit at 6, forced myself to go 8.

10 laps in the pool to relax.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:27 6:27  139 156
 2 12:47 6:20  153 157
 3 18:59 6:12  157 160
 4 25:37 6:38  155 158
 5 31:59 6:22  155 156
 6 38:38 6:39  154 158
 7 45:09 6:31  156 157
 8 51:10 6:01  161 168
 Total 51:15 6:23  154 168

Swim Miles: 0.30Nike Free Run+ Livestrong Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Looked at my calender and it looks like I will be working the next 20 days straight, no days off, 2 different jobs.  Fun Fun.  Since I have a busy work day tomorrow I convinced Ryan to do our Saturday run this morning.  We went out very fast for some reason, kept going fast even when we kept telling each other we were going to fast.  At mile 14 we hit the JRT and it was much better suited for ice skates than running shoes which slowed us down a lot.  Still 6:32 avg for the whole run.  I was very happy to see that my treadmill times somewhat equate to road times.  I've been on the treadmill so much lately I was afraid it was making me over confident.  I can still average a faster pace on a treadmill, but if the road were perfectly flat with no wind I'm sure it would be close.

 
 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:35 6:35  155 
 2 12:59 6:24  157 
 3
 19:12 6:13  162 
 4 25:16 6:04  166 
 5 31:31 6:15  159 
 6 37:50 6:19  162 
 7 44:22 6:32  162 
 8 50:52 6:31  160 
 9 57:24 6:32  161 
 10 1:04:05 6:41  161 
 11 1:10:30 6:25  161 
 12 1:16:54 6:24  162 
 13 1:23:31 6:37  152 
 14 1:30:21 6:50  157 
 15 1:37:12 6:51  159 
 16 1:44:04 6:52  159 
 17 1:50:56 6:52  160 
 18 1:57:40 6:44  162 
 Total 1:57:40 6:32  160 169

Nike Free Run+ Livestrong Miles: 18.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

I'm amazed how well my body is responding to my training this year, last year an 18 mile run would have put me down for at least 3 days regardless of the pace, but this morning I woke up feeling completely normal not sore at all from yesterdays hard run.  I started out kind of slow expecting to hurt but it never did so I did my normal progression run.  The last 4 miles I did a declined sub 6:00 tempo run for no other reason than I think its fun to run fast. 

 Distance Time Avg Pace
 Incline Avg HR
 Max HR
 1 6:56 6:56  152 187
 2 13:37 6:42  144147
 3 20:07 6:30  149 152
 4 26:33 6:26  152 154
 5 32:55 6:22  154 156
 6 39:13 6:18  156 158
 7 45:31 6:18  157 159
 8 51:38 6:07  159 160
 9 57:57 5:49 -1% 159 162
 10 1:03:52 5:55 -0.5% 154 162
 11 1:09:44 5:52 -0.5% 161 162
 12 1:15:26 5:42 -1% 161 163
 Total1:15:26
 6:15  155 163

Nike Free Run+ Livestrong Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

So, I'm doing a conference for Omniture/Adobe downtown Salt Lake this week.  They have me staying at the Grand America which is really odd since I live 25 miles away but anyway it gave me a good chance to explore this morning.  I've lived in Utah pretty much my whole life but sadly don't know the Salt Lake City area real well, I was a sheltered child :)   Was really glad when I woke up and it wasn't raining or snowing out I really didn't want to run on the stuffy hotel treadmill.

Very Humbling run this morning, it really kicked my butt.  Ran from the hotel to 800 S. Up 800 (killer hill from 10th to 13th) wouldn't even really call that part "running" up Sunny Side around the Zoo and then pretty much followed the D-News marathon path for about 5 miles.  It made me have second thoughts about running D-News again.  I think that is the hardest 5 miles of the whole race, and just being there again brought dark memories.

All and all a good run, nice morning for a run.  Very slow going, but I probably needed a good change of pace and elevation.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:53 6:53   
 2 14:25 7:32   
 3 22:46 8:21   
 4 30:28 7:52   
 5 37:56 7:28   
 6 44:39 6:43   
 7 51:51 7:12   
 8 59:11 7:20   
 9 1:06:13 7:02   
 10 1:13:15 7:02   
 11 1:20:21 7:06   
 11.5 1:23:45 6:56   
 Total 1:23:45 7:17   


Nike Free 5.0 Miles: 11.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

What happened to spring?  I saw it here just yesterday.  

Progressive 12 mile tempo run on the hotel treadmill, same type of treadmills as at LifeTime so I felt kind of at home.  

 Distance Time Avg Pace
   
 1 6:34 6:34   
 2 13:05 6:31   
 3 19:27 6:22   
 4 25:41 6:14   
 5 31:51 6:10   
 6 37:58 6:07   
 7 44:01 6:03   
 8 50:02 6:01   
 9 56:03 6:01   
 10 1:02:10 6:07   
 11 1:08:09 5:59   
 12 1:13:58 5:49   
 Total 1:14:04 6:10   
 

Nike Free Run+ Livestrong Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I really didn't want to run this morning, I was up late last night fixing some self inflicted network issue and woke up sore and tired.  But I went anyway, decided to just take it nice and slow today, which I did.  I don't think I had a single mile under 7 minutes, probably 7:45 avg for the entire run.

I've always wanted to run in Liberty park, I had visions of it being like running in Central Park but smaller, and in Utah.  Well, it wasn't even close to Central Park, me and some guy walking his dog, and really wet and drippy.  (from the trees)  I took 2 loops around the park and decided that was enough so I headed up to the Avenues, worked my way up thinking I could get to the Capitol and found out I had to go down a really slippery trail and back up one.  So down and up around the Capitol building and then back down the hill along main street back to the hotel.

OK run,  Today is my last day downtown Salt Lake, I'm off to New Orleans tomorrow.  That should make for some interesting running stories, the week after Marti Gras and spring break.

No splits today, my watch was wiggin out the whole time so I gave up on it.

Nike Free Run+ Livestrong Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.006.000.0010.00

Well, I got to see my family for about 6 hours last night for the month.  Had a 7:00am flight this morning (I'm using GoGo In flight service right now) So I was up at 3:30am and on the treadmill by 4:10.  Figured today was a perfect day to run a fast sub 1 hour 10 miler since I was in a hurry.  Didn't really feel up to it but did it anyway and feel good for it now.

Pretty nervous about getting my training in in New Orleans for the next 2 weeks, anyone have experience running there?  Is it safe to run early in the morning there?  I was thinking last night if there was any place in the US. I would least rather go to for 2 weeks than New Orleans.  Philidelphia and Detroit were the only other ones I could come up with.

Anyway, good hard run.  Probably my second or third fastest 10 miler ever, and the other times were either downhill, or I cheated and put the treadmill on negative incline for part of it.  Didn't do that today.  HR monitor was packed in my suitcase, I wish I would have had it.

 Distance Time Avg Pace
   
 1 5:56 5:56   
 2 11:52 5:56   
 3 17:45 5:53   
 4 23:38 5:53   
 5 29:26 5:48   
 6 35:14 5:47   
 7 40:59 5:45   
 8 46:41 5:42   
 9 52:20 5:39   
 10 57:51 5:31   
 Total 57:53 5:48   

Nike Free Run+ Livestrong Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wasn't feeling adventurous enough to run around NewOrleans in the dark this morning, so I went to the Hotel Gym,  Got on the treadmill and my toenail was bothering me so I did something wild and crazy and did the eliptical trainer for 1 hour instead. 

Cut my toenails and now it's all good.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Well, I did it.  I've been worried for weeks how I was going to get my long run in in New Orleans.  I asked my Sister In Law who is from New Orleans if it was safe to run from Canal street out to Autobahn park, she told me "No, it's to far"  this morning I asked the same question to the Hotel Front Desk clerk he said "It's kind of far"  I take it distance running isn't a big thing here in the deep south.  That's not really what I had in mind as being safe.

Anyway, great run.  Perfect temperatures, beautiful route and just a lot of fun, actually a good amount of runners in the Park,  I planned on doing a sort of loop, out St. Charles Ave. around the Zoo and back along the Mississippi, but I couldn't find my road back and decided to turn around and come back the same way I went which added about 1 mile to the run.

I actually started on the hotel treadmill at 5:00am and ran 6 miles waiting for it to get light and then did the 13 mile outside run.  Very fast average pace for 19 miles, not sure if it's because it's negative sea level, or just a completely flat route.

 DistanceTime
 Avg Pace
  Avg HR
 Max HR
 1 6:35 6:35  166 199
 2 13:10 6:35  138 141
 3 19:40 6:30  142 144
 4 26:06 6:26  145 148
 5 32:28 6:22  147 150
 6 38:46 6:18  150 153
 Total 38:49 6:27  148 153

Oh, man.  I forgot to turn auto lap on.  So I had to do some creative math to get my splits.  Total time and pace is correct.

 Distance Time Avg Pace
  Avg HR
 Max HR
16:126:12   
2
12:38
6:26



3
19:00
6:22



4
25:36
6:36



5
31:56
6:20



6
38:25
6:29



7
44:47
6:22



8
51:10
6:23



9
57:30
6:20



10
1:04:07
6:37



11
1:10:45
6:38



12
1:17:05
6:20



13
1:23:25
6:20



Total
1:23:25
6:25

161
166

Nike Free Run+ Livestrong Miles: 19.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Stupid Daylight savings, I'm tempted to start running in the evenings but life is so much more predictable at 4:30 in the morning,  I pretty much know nothing else is going on at that time.

Did my normal 12 mile progressive run on the hotel treadmill, at least the hotel gym lets me control the thermostat so I can make it nice and cold in there.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:36 6:36  138 172
 2 13:11 6:35  136 139
 3 19:41 6:30  143 148
 4 26:08 6:27  148 153
 5 32:30 6:22  153
 156
 6 38:48 6:18  155 157
 7 45:02 6:14  157 161
 8 51:12 6:10  159 162
 9 57:18 6:06  160 162
 10 1:03:26 6:08  151 160
 11 1:09:26 6:00  161 163
 12 1:15:15 5:49  165 167
 Total 1:15:16 6:16  152 167

Seeing that I'm down here in Louisiana the locals told me to beware of Crocs in nearby rivers and ponds.  Good advice! 

Sasha, Allie are you OK??

 


Nike Free Run+ Livestrong Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

Pretty big workout today,  decided to do 6 mile warm up and then 4 X 1 mile repeats with 1/2 mile jog in between.  On my second one I decided I better do my fastest repeat on #3 cause I could tell I'd be dead by 4.  Goal was to progressivly work up and run it in 5:00 flat. but 0.5 miles into it I found out the hotel treadmill only went to 12 MPH making it impossible to get a 5:00.  O'well.  workout kicked my butt, but I feel great for doing it now.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:38 6:38  151 195
 2 13:13 6:35  163 210
 3 19:44 6:31  143 146
 4 26:08 6:24  145 150
 5 32:30 6:22  147 151
 6 38:48 6:18  150 153
 7
 44:07
 5:19  157 167
 7.5 47:48 7:22  151 167
 8.5 53:05 5:17  165 172
 9 56:50 7:30  153 171
 10 1:01:57 5:07  170 176
 10.5 1:05:54 7:53  155 175
 11.5 1:11:11 5:17  168 174
 12 1:15:03 7:36  155 173
 Total 1:15:08 6:14  155 176

 I updated my picture back to a more current "skinny" picture.  I noticed that since I had put my fat picture on I started dropping viewers like flies.  Don't blame you, it was a terrible picture.  I wouldn't want to look at it if I didn't have to either.

Nike Free Run+ Livestrong Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I've really been pounding myself pretty hard the last week or so, and this morning after yesterdays 1 mile repeats I was feeling it, my knee hurts, my hip hurts, and I feel like I'm coming down with a slight cold.  So this morning I really just wanted to take it easy.  I knew that I wouldn't take it easy on the treadmill, so I got out and ran the route I did last Saturday.  St. Charles Ave is really well lit since the Trolly goes down that road, and there were actually a lot of runners out, so I felt totally safe. When I got to Autobahn park it looked very dark but I saw quite a few runners in there, so I did one loop around the park.

Ran back, had to run past the hotel .35 miles to get my even 12 in for the day.  Pretty nice run.  Perfect temperatures, no croc sightings.

 Distance Time Avg Pace
   
 1 7:31 7:31   
 2 14:41 7:10   
 3 22:04 7:23   
 4 29:19 7:15   
 5 36:45 7:26   
 6 44:30 7:45   
 7 51:59 7:29   
 8 59:14 7:15   
 9 1:06:35 7:21   
 10 1:13:58 7:23   
 11 1:21:25 7:27   
 12 1:28:56 7:31   
 Total 1:28:56 7:23   

Oh, I wanted to mention too that I downloaded Ryan Hall's "Running with Joy" book on my iPad yesterday.  Pretty interesting, not the greatest book in the world, if we could somehow convince him to join FRB we wouldn't need to buy the book :).  It's pretty much just his running journal leading up to Boston last year, with a brief history of his running career so far.

Nike Free Run+ Livestrong Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I am the new official poster child of how not to train for a Marathon,  going on my 2nd week of non-stop work, travel, long hours, different cities, bad food and over training.  I am an absolute wreck.  Felt I was getting sick yesterday, so I started taking Emergen-C every 2 hours, but it was a loosing battle.  Went to bed at 7:00 last night but when I woke up this morning I was in full on sick mode.  First time I remember being sick in probably 2 years.

Went down to the hotel gym anyway, did 50 minutes on the elliptical just to get moving and now another busy day at work.  I really hate this feeling, hopefully I can fight it off soon.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt a little better today, of course that could just be the drugs talking.  I decided to still take another day off from running, did 30 minutes on the hotel elliptical. Followed by light stretching and lifting.

I thought on top of having a cold that I had pulled a groin muscle or hip or something which was very upsetting, but after talking to my wife last night she told me there are lots of lymph nodes in that area that were probably swollen from being sick.  That made a lot more sense and made me feel a little bit better that maybe I only had 1 related problem instead of 2.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Still pretty sick but I really didn't want to go 4 days without running so I got up and went to the gym just in case I wasn't able to run.  Started out very conservative,  one really nice thing about being in pretty good shape is that I can run a ~7:00 pace without needing to breathe hard.  Took a mile or so to get the soreness worked out but started feeling OK.  If I would have known how easy it was going to be I would have woke up an extra 1/2 hour and gone 3-4 more.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 7:34 7:34  128 160
 2 15:01 7:27  126 129
 3 22:20 7:19  133 137
 4 29:28 7:08  139 142
 5 36:01 7:03  142 144
 6 43:59 6:58  146 149
 7 50:58 6:59  146 149
 8 57:37 6:39  149 151
 9 1:04:40 7:03  140 149
 10 1:11:33 6:53  146 149
 11 1:18:13 6:40  150 153
 12 1:24:38 6:25  153 156
 Total 1:24:39 7:00  141 156
 

Nike Free Run+ Livestrong Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

When I woke up this morning I would have guessed I was feeling about 80%, after my run I've downgraded myself to 70%.  Did my "regular" New Orleans run, out St. Charles, around the Autobahn Zoo by the Mississippi and back.  At the 1/2 way point there is a little park where people go and sit and watch the river, (I guess) and I really had to use the bathroom.  Good news, there was a bathroom, Bad news, it was the most disgusting restroom I have ever been in, and I've been in truck stops in Mississippi.  Anyway, sometimes you gotta do what ya gotta do.

Pretty humid this morning, and didn't feel great, but very happy that I was at least finally able to do a normalish run.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:45 6:45  144 151
 2 13:19 6:34  150 151
 3 20:04 6:45  149 151
 4 26:54 6:50  148 151
 5 34:02 7:08  144 149
 6 41:07 7:05  142 148
 7 47:57 6:50  142 151
 8 54:30 6:33  151 158
 9 1:01:02 6:32  157 163
 10 1:07:34 6:32  163 164
 11 1:14:08 6:34  162 163
 12 1:20:45 6:37  161 165
 Total 1:20:45 6:43  152 165

Nike Free Run+ Livestrong Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Woke up totally planning on doing the St. Charles 12 mile run again but as I was limping down the hall I was prompted to go to the gym and take it easy.   I used to feel pretty down on myself when I missed a day of running, but thanks to advice from people like Steve yesterday, and reading Ryan Hall's book I'm slowly realizing that no one is super human, but the way to appear super human is to stay injury free.  One of my New Year Resolutions this year was to stay injury free, which I think even if over all fitness falls a bit is a much better strategy than trying to run a fast marathon with an injury.  So there it is, I'm not going to feel bad about not getting miles on the board just to do it, that's not my primary goal.

Oh, forgot to put my workout in..  1 hour elliptical, 20 minutes of stretching and weights.

 

I don't have this problem anymore, but thought it was funny since I was there about 2 years ago and I know a lot of you are probably dealing with it now.


Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Last day of running in the Big Easy (haven't figured out why it's called that)  I wanted to do my Zoo loop one more time,  I have a 7:00am flight tomorrow and wont be able to run. Didn't feel great at all, and my hip and knee are still bothering me, I really hope it's just from being sick, I can't remember doing anything to make them hurt.  Ran the short loop around autobahn park and back,  lots of people run down the trolly tracks on St. Charles, My momma told me "don't run on railroad tracks" but today I decided to try it,  ended up not liking it very much cause it was really un-even so I went back to the road.

Today is the last day of the conference, which means another really long work day, but at least we are finally done.  So.. ready to go home.  To bad it's only for 1 week.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 6:34 6:34  148 167
 2 13:29 6:55  147 149
 3 20:28 6:59  150 154
 4 27:24 6:56  154 157
 5 34:32 7:08  152 157
 6 42:28 6:56  154 156
 7 49:34 7:06  153 156
 8 56:45 7:11  153 156
 9 1:03:51 7:06
  153 155
 10 1:10:56 7:05  153 158
 11 1:17:56 7:00  153 159
 Total1:17:56
 7:00  152 159

Nike Free Run+ Livestrong Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Wow, this is the worst cold I've had in a long time, I don't feel terrible but it has been lingering for over 1 week now.  Took advantage of my travel day home yesterday and didn't run, just flew home early and then chilled all day, took a 2 hour nap, watched Cloudy with a chance of meatballs with the kids and went to bed early.  I woke up early this morning feeling bad for myself thinking I was just falling apart and all of my training had been wasted, my groin was still bothering me and I felt pretty tired.

Went to the gym so I could feel like I was back on a normal schedule and take advantage of the amenities, IE foam rollers, hot tub, steam room.  Got on my old familiar treadmill and started out slow, after 2 miles things started to work themselves out, I found a rhythm and started feeling really good, my legs actually felt really fresh from the easy week or so I've had since getting sick and I started feeling really good.  The faster I went the better I felt and I found a fluidity I haven't felt in a while.  I don't think I'm ready to try anything crazy like say , the Riverton 1/2 tomorrow, but I am happy to feel normalish again. Did my last 3 miles after the treadmill reset in a progressive 17:58.  It seems like every time I do a race when I have 5K to go I think if I could only do it in 18:00...

Forgot my watch, which I am mad about cause I would have liked to get HR info.

 Distance Time
 Avg Pace
   
 9 58:55 6:32   
 10 1:05:02 6:07   
 11 1:11:02
 6:00   
 12 1:16:53 5:51   
 Total 1:16:53 6:24   

Nike Free Run+ Livestrong Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

So, I have a major issue, the same drive that has got me where I am today is the same thing that's going to kill me in the end, I had no business running 18 miles today, felt like crap my first step to my last, I've felt better at the end of full marathons than I felt today but for some reason I just keep going even when I know I should stop.

Just found out Ryan (my running partner) took second place behind Walter today in the Riverton 1/2, I'm glad I didn't try to run it, cause I couldn't have stayed with him.  I'd have been lucky to finish. 

Congrats to him though, someday I'll be able to keep up with him in a race.

 Distance Time Avg Pace
  Avg HR
 Max HR
 1 7:37 7:37  134 166
 2 14:30 6:53  145 148
 3 21:14 6:44  148 150
 4 27:48 6:34  152 154
 5 34:16 6:28  155 157
 6 40:42 6:26  156 157
 7 47:04 6:22  157 160
 8 53:24 6:20  159 162
 9 59:39 6:15  160 162
 10 1:06:08 6:29  149 159
 11 1:12:36
 6:28  157 159
 12 1:19:04 6:28  156 158
 13 1:25:36 6:32  156 159
 14 1:32:03 6:27  157 159
 15 1:38:25 6:22  158 162
 16 1:45:04 6:39  155 162
 17 1:51:30 6:26  160 163
 18 1:57:52 6:22  161 167
 Total1:58:02
 6:32  154 167

 I finished Ryan Hall's book yesterday, I actually ended up really liking it, I think anyone who is running the Boston marathon would really enjoy reading it during their taper period to stay motivated,  it makes you realize that even though these guys run insanely faster than the rest of us they still have the same drawbacks in training and the same fears.

Nike Free Run+ Livestrong Miles: 18.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm going to give my body 1 week off, that's it.  If it can't get better in 1 week I quit.

48 laps in the pool in 60 minutes, then hottub and steam room.


Swim Miles: 1.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 minutes on the elliptical trainer, tried to keep my HR at 140, 30 minutes of weights.

Starting to feel a little better, maybe 1 more day off and then an easy run on Thursday to see how things are.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I was planning on taking today off from running as well, but I decided to try coach Steve's advice and just try a nice easy run.  Stretched out for about 10 minutes before, and then hit it pretty slow, couldn't hold myself at the suggested 8:00 pace the whole time but still a very easy run and felt pretty good.  I actually think my legs feel much better now than they would have without a run.  

Did some crazy drills just to keep myself entertained while running, high knees, butt kicks, toe strikes, fast strides, long strides.  Just kind of messed around trying to find a smooth stride that didn't affect the hip and groin area as much.

 Distance Time Avg Pace
   
 1 8:05 8:05   
 2 15:51 7:46   
 3 23:44 7:53   
 4 31:43 7:59   
 5 39:27 7:44   
 6 46:56 7:29   
 7 54:42 7:46   
 8 1:02:13 7:31   
 Total 1:02:18 7:46   

Nike Free Run+ Livestrong Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feeling 100% better today which oddly is exactly why I didn't run,  I could tell that 1 mile into my run I would have started feeling good, pushed myself and ended up getting hurt again.  Yeah, I have a self restraint problem.  So I did something that I can't hurt myself doing, swimming.    I did 4 x 500 meter intervals (10 laps) no stopping, flip turns at every turn. and then 30 second rests in between. and then the last 400 meters easy.  48 laps in ~55 minutes.

I have a hard time deciding if swimming is a good cross training for running at all, I don't wear a HR monitor so I have no idea how hard of a cardio workout it is, it seems much easier than running and I've never felt completely worn out after a swim like after a good run.  I do like the rhythmic breathing aspect of it, so I guess if anything it a good breathing workout.

Swim Miles: 1.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.5021.006.004.00233.50
Nike Free Run+ Livestrong Miles: 222.00Swim Miles: 3.30Nike Free 5.0 Miles: 11.50
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