Runnin Bubbas

AM:  Good crew today for PRT.  Mike, Matt, Reed, Toni and Dave.  Matt, Mike and Toni did some upcanyon tempo.  They all looked strong.  Very cool.  I took it easy going up.  This was the first run I have done since Monday and Monday was a disaster on my heel.  My heel felt really good and in tact so I decided that if I felt decent at the turn around I would try and throw in 3-4miles tempo.  Splits were (5:49,5:37,5:42,5:59).  Really pleased with this.  My legs still feel fatigued from Sat. so for me to get my best effort since I have started running again today tells me my fitness is improving daily.  The last 1/2 mile of this tempo I was laboring too much.  My breathing was hard but I felt good at 3 so I decided to push a little more than normal and I am glad I did.  Good deposit again.

PM:  Met up and did 4 easy miles 7:05AP with Jake at Alta.  Tested a few saucony innovation shoes that were comfortable and exciting to see whats upcoming.  Thanks again for the test Jake.  Good times...

Lunch:  Really pumped about my weight today.  It's coming off.  Easy miles from my office up/down PRT.  90 degrees never felt so cool.  Was able to run in the new Ride 7's which are awesome.  Still up in the air of what to do tomorrow but I know it will be a tough day no matter what...

Part I

Highland Fling 5K - (6:12AP)

Met Scott and Mike to wu.  We ran the course.  Made sure this time Mike knew all the turns and directions so that he didn't end up in Orem. :) So I knew I wanted to treat this race as another workout for the week.  My plan was to go out at 5:45-5:50 pace and try to just hold on.  I knew I could not exert all the effort and energy I had this morning because for some reason I thought I would do a double today.  I went out at 5:46 for the first mile and only know this because of the girl and guy that were next to me.  My watch stopped working right when we started so I have no clue what I did but that is ok.  I knew I would not be to fast because I could still feel the effects from Thursday which was a pretty good workout for me.  Two guys and a girl pretty much stayed with me the whole time.  I had nothing to go on around 2.5 so they ended up finishing just ahead of me.  Not a very good time at all but a good workout again.  Feel like I am stuck in HMP/MP mode.  I am counting Scott as part of the race results even though he didn't enter.  He and Mike ran really well and it was good to see Scott shake off the cobwebs from last week.  Dr. Smooth(Mike) made 16:10 look easy for his 3rd speed workout of the week.  I had a lot of fun talking before and after to these two.  Got to see a lot of others before and after this race too.  This 5k is in my old backyard and is another reason I wanted to do it.  

Part II

Jeremy Ranch Rd. Group Run - (8:10AP)

I wanted to go do some more miles one hour after the race and thought this would be a good chance to get another good workout in.  Huge group showed up led by Jake, Kotter,  Tomi, Chris R., all of East High, James, Kevin S., Nate K., Mickey, Adam, etc.  I cannot remember everyone there.  We started off.  I cruised with everyone for the first 3.5 miles but then backed off to take it a little easier.  The course is very tough.  Not going to downplay this route at all.  At 5 miles I was ready for a GU and took one. I decided I better turn around at 6 miles and head back. The rest of the bunch went on to the road.  I headed back alone and just tried to put myself in "hang in there mode".  The rollers on this road are meant to tear you apart.  I was deyhrated by 10 miles and luckily had dropped a water bottle off at that point on the way out.  I stopped and drank the whole water bottle and then took off again for the end.  When I finished I changed into my swimsuit and jumped into the creek for about 15 minutes.  That felt amazing.  Natural ice baths are always good.  I had a great time meeting some people and getting to know others better.  My legs are dead and I am exhausted after this.  Probably a little dumb on my part to do this double like this but just wanted some change of scenery and do things a little different today.  

AM:  Scott's house this morning with a big crew.  Matt, Mike, Toni, Reed, Scott, Chad, Ty, Chris P. I was happy to be in the last pack and cruise.  My legs are tired. Some great workouts last week for a lot of the guys.  My stomach was really bothersome this morning.  I ate so much food yesterday so probably why.  It's fun to see everyone gearing up for upcoming half's and marathons about to take place the next 1-2 months.  You can feel the energy in the air.  Very Cool...the energy that is not the air...

PM:  Easy little over 4 with Toni on PRT.  Toni is a beast.  What a stud.  Love running with this cat.  Literally he is a panther.  Ask him.  Speaking of panther or cat, right when I got done with the run I saw this black "thing/cat" had to have been one because of the 2 foot long tail, it jumped into the bushes in less than a second.  This thing was flying up the hill in the blink of an eye.  Way cool.  Ice bath for 15 minutes in the Provo River.  Felt Awesome...

AM:  Matt, Mike, Zak, Karl, Toni met at my house.  Canal to Porter Rockwell to Draper Park onto 7th and back 132nd loop.  I was done after a little over 10 Toni and I turned around the other guys did a few more.  Great pace and very enjoyable conversation during the whole run.  Very nice of the fellas to travel to yankee territory for the run this morning.  

PM:  Met Toni, Zak, and Karl and Karl's house for a little over 5 more miles. (7:10AP)  I felt like garbage.  Note to self:  Do not eat Thai food an hour before doing a run.  I'm an idiot.  The others did one more mile.  I was glad to make it back to the house.  

I really enjoy the group of guys I get to train with everyday.  What a great bunch of men.  These guys are helping me so much.  Really glad I can get out with these guys everyday.  Appreciate all the help and advice these guys give.  Really supportive and fun...most days 

Aerobic Builder:

AM:  Good crew again with Toni, Matt, Karl, Zak, Steve T., Chris P., and Chad all meeting at Karl's house in Orem.  The plan was to go out to Geneva Rd. and run on pretty much flat surfaces to do some speed.  We started out by running a couple miles wu with 3-4 strides at pace.  Once everyone was set we started into the workout.  4X2000's with 3-3.5 minutes AR.  I guess some of the guys did 1/2 mile AR.  I missed that part of the conversation but oh well.  I felt very comfortable the entire workout.  In fact, the first split was the most uncomfortable.  I probably could have used some more wu mile(s).  My legs just didn't feel like they were in a good spirits.  The pace felt a little forced.  I started into the second one and about half way through I felt good.  The last .3 of the 4th interval was tough.  The The 4th split was a little incline.  I averaged 5:46 for the splits.  I am very pleased with this workout.  My goal was to do HMP for the splits and simulate the same kind of feel and pace for Hobble Creek Half coming up.  I feel confident I can do my goal there with a good workout on Sat. and another track session tune up next Tuesday I should be good going into HCH.  After another few miles cd, we talked for a bit and then I headed to the Provo River for a 10 minute ice bath.  Cold!  I am tired...

PM:  Ran from my office down to Karl's house and met him and Toni there.  The wind was crazy.  Enjoyed running some more miles with them again. 7.76(7:25AP)

AM:  Toni, Zak, Karl, Brandon, Reed, Chris P at the Orem soccer fields.  I was happy to just let them go right from the start.  Just needed a good recovery run.  Normally on a day like this I would not check in and just bag a shorter run later.  I was really pleased that I was able to get the miles in.  8:10AP 

Ice Bath in Provo River for 10 minutes...this is starting to become a regular habit...

PM: Was suppose to meet Toni after work but I couldn't wait any longer. Took off from Orem Soccer Fields again and did an out and back up/down PRT. The wind was disturbing to say the least. I did an easy progressive starting off at 8:47 pace for the first mile, ouch! The middles were in the mid sevens and then finished the last two miles in 7:08 and 6:35. Legs felt really responsive. Excited to rest now...

Mid morning:  Did not even hear my alarm this morning.  Woke up to it at 7.  Wonder how many times it went off? Guess I needed the rest.  Little pissed I missed the group run this morning. Worked for a little bit from home and then headed out. Legs were a little tired but felt decent.  Easy miles along the Canal/PRock/Draper loop from my house.  Felt dehydrated at a little over 8 mile mark but was able to finish. Got some good fluid and 6 eggs in me after. 

LR/MP Tempo

AM:  Great turnout this morning at Orem Soccer Fields.  Tons of great guys and great conversation.  I am glad I foam rolled last night.  My legs did not feel sore but still felt fatigued around mile 8.  The climb up South Fork got tough around 9.5 miles.  I turned around at 10 and Mike, Matt, Toni and Dave T. were stretching and waiting in prep for the tempo part of the run.  I didn't get much of a break but that is what happens when you are slower than everyone else.  Good for me though.  I knew I wanted to get 6-8 miles at MP in this morning as the tempo part of the workout.  I did the first 3 miles at 6:05 AP, I mainly hung behind the 4th place guy in the PRTHM during this part.  At 3 miles I could feel the fatigue in my legs so I backed off for about a 1/2 mile at 7:10 AP and then did a 1/2 mile at 5:30AP.  I decided that I needed another float and mentally needed to check back in and readjust my efforts.  I had caught up with Steve N. and Jeff L.  and for the next 4 miles did 6:25AP.  At 17.5 miles my legs had  no more juice to push and would have destroyed the deposit.  I did not feel forced but I could definitely feel the fatigue.  I ran 7:45AP til a little over 20 back to the Soccer Fields.  The other guys were back and resting.  I asked one of them to help me do another 2 miles and Ty graciously was able to trot around for another few with me.  7:12AP for Total Miles.

After the run a few of us headed over to Magelby's for breakfast.  5 pieces of French Toast/2 pancakes and 1.5 pieces of bacon.  Lots of jokes and stories.  Very fun morning and epic week...

38 Special...

Ran very easy with Ben M. from my house on the small Draper loop.  Wanted to do a small and easy run for my bday.  3.8 big ones at 8:40AP.  First mile was 9:28.  I wanted to do 11:30 pace. Great day for a Bday.  Feeling younger...

AM:  Scott's house with a big cc team.  Scott, Matt, Reed, Chad, Steve T., Chris P., Ty, Jeff L.  I did a little over 3 miles before the group got there to shakeout my legs.  Very slow and heavy.  I dragged behind the group for the loop we do.  I wanted to take it easy and everyone else looked pretty sharp.  I know what is coming tomorrow so didn't want to do anything dumb.  Very peaceful and fun run as always with these guys.  7:35AP...

Lunch:  Not enough rest the past week.  It finally caught up to me.  Ran 4.5 easy miles at lunch.  Hoping to do a track session tonight 800/1000's.  Still a little tired...

TRACK SESSION

PM:  10.6 @ 7:10AP. Still felt a little fatigued going into this workout but wanted to give a good effort.  Goal was to do 80% Effort at a little faster than HMP.  4up/2down w/3 striders then 2X1000/800/400/200 with 400/200 meter AR.  I felt very good about the solo effort I did on this.  Wanted a comfortable pace and everything was done at a progressive pace including during the intervals.  

Splits: (3:35, 2:51, 85, 39, 3:32, 2:50, 83, 38)  

Good tune up for HCH.  A little residual soreness in my right adductor.  Hopefully nothing to be to worried about.  I will be doing a lot of foam roller, stretching, ice baths and massage until Sat.   

PM:  Great sleep again.  Resting as much as I can.  Easy miles with Karl this evening.  Dude is doing 120 this week.  Better man than me... 7:30AP

AM: Took the morning off. I have some adductor and upper hamstring issues in my right leg.  I am going to be overly cautious today as I have put in a lot of miles the last month and not to worried about one day.  I did a lot of stretching and foam roll the past 24 hours.  Going to do another ice bath too...

Lunch:  Easy miles with strides.  

Went into to this race with a right leg wounded.  I hoped for the best.  I felt decent in the 2.5 wu but could tell that I was not going to be able to go fast.  

Hit mile 1 around 5:35 and then locked into 6-6:15 pace the rest of the way.  At mile 7 I could really start to feel my quad and it was not good.  I decided to back off to 6:25 pace the rest of the way and just maintained.  Never had an issue with tired legs or feeling gassed just did not want to make my injury worse.  II am extremely happy with so many great performances from so many today.  Just was not my day.  Live and Learn...

2.5 CD with a ton of great guys/gal afterwards.  Very cool group and the journey continues...

Lunch:  Here in the great Historical City of Philadelphia.   I love History.  So I decided during my lunch break here at a marketing conference to go for a sight seeing run around the city.  Don't have time to post all the photos I took but I took a lot(around 50) during the hour and a half I strolled through this old city.  I ran along Ben Franklin Pkwy which takes you by Municipal Services Building and Love Park.  As you head up the Pkwy you run a long all the private museums that line this road until you reach the famous City Art Museum.  The Rocky Balboa Statue used to reside at the top of the steps but they took it off the top and put it over the side, still a rad bucket list thing to do.  I ran the steps of course.  The movie makes you think there are 1000 steps to climb, not that many but just a few more than the Cottonwood 5k Mike and I ran earlier this year :)  Ran to the old Boat Harbor and garndens then across an old HWY76 Brdige across the Schuylkill River turned around and came back down the Pkwy and headed to the Historical Side of the City.  I ran through Reading Terminal, very cool place and look forward to eating there tonight. Ran along Market Street until I reached Independence Hall.  Took some pictures of the Liberty Bell and Independence Hall, The Constitution Museum.  All just personal favorites of History for me.  This was too surreal.  I then headed over to see such sites as the Betsy Ross House, Corn Exchange and Trust(A real bank) and Elfreth's Alley(Oldest Residence Street in America).  From here I headed over the Ben Franklin Bridge into Camden, New Jersey.  This was a a cool little Out and Back which crossed the Delaware River.  Crossed two rivers in one run, Rad.  Got some cool pics on the Bridge.  Always cool when you can run over a cool Bridge and not die.  I then headed back down Bread Street and to Market and ended my run going through City Hall.  My hotel is right next door to City Hall.  

Very enjoyable what we runners would call a "leisure stroll through the city". A perfect recovery run.  I really enjoyed every minute of this run.  For a History nerd I could not ask for a better scenario.  Fun easy miles... 

PM:  Met up with Riley, Ben V. and Bryant at the Hotel.  Great trip up to Logan.  These guys are good dudes.  Ben V. and I went out on a little stroll.  I eased into a little progressive run.  I felt very refreshed after taking 3 days off.  Finished the last mile at 6 min/ap.  My right leg is still bad.  Doesn't look good for TOU.  Ben V. looked great and ready to go.

TOU Half.

Very fun time in Logan despite the injury.  Always fun to be in a race atmosphere.  It was game on for so many.  I did a warm up with Ben V., Bryant, and Riley.  Ben and I went a little further.  I did about 3.5 total with strides.  My right leg was still not loose and relaxed.  I just felt I would go out and conservatively and see where I was.  I hit the first mile in 6:03 behind Sariah and Devra.  Really cool scenery through Blacksmith Fork Canyon.  I backed off to 6:25 pace the 2nd mile.  I knew I was in for a long run when I didn't feel any encouragement to pick it up and my leg was now very tight.  I thought the night run and extra warm up would help but it did not.  At mile 5 I really slowed down to like 8 min pace and for about 45 seconds had to make the thought of "Am I going to even run this thing in?"  I decided when about 3 women that were rec runners passed me that this was enough motivation to just try and run MP the rest of the way and get in a training run.  Who knows?  I feel all over the board.  At mile 9 I felt a lot better.  Still felt hurt but managed to feel faster.  In fact my last 3 miles were my fastest.  Finished with a 5:55 last mile just because I wanted to be done.  It said I cam in 34th overall and 3rd in my AG.  That's pretty funny for a leisurely stroll to Providence.  I never at any point felt fast at all.  It was a very humbling run.  Very glad today was not a marathon.  Today felt like SGHM all over again.  I know I am in shape to go fast and do some damage but I will have to live and learn through this injury.  Not fun.  Glad everyone had a good time.  I did a very slow 2 mile CD pretty much by myself as a half mile into the group I felt like throwing up and really tight.  So be it.  Moving forward... 

AM:  Stretch and ice.  Still tight and sore. Very frustrating but nothing I can do about this.  I will see if I can run a little tonight.

PM:  Easy miles with 3 pickups at 6 minAP.  Felt fresh but right leg is just no bueno...

Lunch:  Draper Trails easy miles 8 min AP...

I was able to get a prognosis on my injury yesterday.  I feel pretty positive now about moving forward.  I have felt the whole year that my progress was moderate to little and could not understand why?  I learned that while my training, nutrition, weight, etc has all improved my body is still not caught up with all of the apothy it has experienced from a 12 year sedintary lifestyle.  My hamstrings, quads, and calves are all too strong for my hip flexors, soaz, major glutes and adductor muscle groups.  I have wondered why my speed was not coming along quicker than what my workouts would show otherwise and I now know that it is due to a still weak core.  I have been instructed to not run for a week but can do different cross training and core strength exercises in the meantime.  So here it goes...

HIIT

10 rotations of 1 min planks/40 plyo leg lifts.

52 mins of stairclimbing @Level 15 said 6.5 miles total whatever that means...Felts like a 10 mile run to me afterwards.  Maybe some feedback from those that have dones stairmaster before?  This is the first time I have ever done this kind of workout.