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Week starting Nov 16, 2008

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

Favorite Blogs:

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.310.003.690.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I went to do my track workout on Friday, and discovered that the soreness in my left calf has turned itself into an injury. I got through one lap at 3:00 1k pace and had to stop.

I've been icing it like crazy, and it is doing better today. I might try a short run this evening.

 

PM - Ran a very easy 4 miles.... absolutely no pain in the calf. There is a little bit of stiffness, but this did not get worse during or after the run. A very good sign.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - After icing through the night, the calf still felt good this morning. I can't detect any pain or sign that the injury is lingering, other than a slight stiffness in that part of the calf that was hurt. It's been a few hours since the run, I didn't have a chance to ice afterwards, and there is still no sign of the injury. I'm about 80% confident that I'm going to be fine.

 I'll listen to how I feel, but I'll probably add a second run tonight. I believe I can get my mileage back up this week. I've only missed 3 days of running... that's not too bad.
 

PM - Added 6 easy miles... things still feel good. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Ran 7 this morning, average pace about 7:00. 

 PM - Added an easy 4 tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Easy 4 this morning. At rest paces, I can't detect any injury before, during, or after the run. I haven't tried anything more uptempo, but I'm very optimistic.

 

PM - Added an easy 7 tonight at about 7:10 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.003.690.0014.00

1st run - I got out to the 5-mile tempo course for a tempo run this afternoon, and things went pretty well.

I took Phoenix's advice to run 20 minutes and maybe pick up the pace towards the end. I warmed up 2 miles and got into it. The first mile I had a hard time judging my pace, and I was all over the place. I bounced between 1:20 and 1:25 for the quarters, reaching the first mile in 5:31. At that point I tried to relax my stride and the quarters started rolling more consistently, and I felt much better.

I reached 2 miles in 10:59 and the turnaround in 13:43, then let the pace open up a bit over the next mile. I got up on my forefeet to test the calf, and it felt fine then and feels fine now. Good news. I can't remember the splits too well, but I reached 3 miles in 16:22 and 3.5 in 18:58. At that point I eased up a bit and coasted the final minute at 5:30 pace. It felt like coasting, anyway.

So that means that last mile was 5:15, with the final 800m in 2:36.

I felt comfortable at 5:30 pace, which is good. 5:15 was pushing me into tougher territory, but I felt like I could have finished the 5-mile course at that pace with a moderately hard effort.

Splits:

Mile 1 - 5:31

Mile 2 - 10:59 (5:28)

2.5 miles - 13:43 (2:44, turnaround)

3.0 miles - 16:22 (2:39)

3.5 miles - 18:58 (2:36)

3.6875 miles - 20:00 (1:02 = 5:30 pace)

Average pace - 5:25.4

 

PM - Added an easy 5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.310.003.690.0050.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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