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Week starting Jun 09, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

Sep 14, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.250.000.000.002.0018.25
Treadmill Miles: 1.00Altra Instinct Miles: 6.25Arm Bike Miles: 2.00Saucony Mirage III Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.002.006.25

My plan to run every other day didn't last very long.  It was too nice outside.  I started at the gym and did one loop around Sugarhouse Park. I almost went far enough to justify using my Garmin which has been in hibernation for over two months. After that I did 1 more mile on the TM for a total of 4.25.  The knee got a little creaky towards the end but nothing worse than if I had tried to bike for 30 minutes.  After running I did the arm bike for 20 minutes or 2,050 revolutions and then PT.  I have no idea how 2,050 revolutions translates to miles but I am counting it as 2 because it's miserable.

Treadmill Miles: 1.00Altra Instinct Miles: 4.25Arm Bike Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

You know you haven't run in a while when you run four miles and the next day your legs feel like you ran the downhill dash.

PT and arm cycle. 

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

I had to take two days off from running because my calves and ankles were super sore from my epic 4 miler on Sunday.

1 hour of a cross-fit type workout with a personal trainer then 2 miles of running.  The workout kicked my butt but I think doing it consistently will do me some good.

 

Altra Instinct Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles! 2 laps around SHP then meandered through the neighborhood to prevent getting too far from home. I actually got to use my garmin for the first time in 2.5 months and it appears to still be working.  The knee felt somewhere between good and terrible; I consider that good. Averaged 6:33 for the run.

I didn't ice afterwards because, "stress is  a good thing, it forces the body to adapt, repair itself, and come back stronger."  Interesting article claiming that we might be inhibiting our long-term adaptation by preventing or calming inflammation.  The last paragraph is a good one, "Of course, even during heavy training there are times when your body needs help—like after going harder than you’ve ever gone before, when the benefits of an ice bath might outweigh the lost adaptation. Ultimately, the trick is to learn how many recovery aids you really need. That goes double for weekend warriors, who are often more obsessed with recouping than elite athletes are. “Is there too much recovery for an Olympic rower training three times a day?” asks Stellingwerff. “I don’t think so.” But for recreational athletes, recovery (and the fear of overtraining) has been “shoved down their throats,” he says. “If you’re running three times a week, you don’t need to worry about recovery so much. You might be sore and tired, but sore and tired isn’t overtraining.” In fact, the new research suggests, it’s the whole point."

I wore the Mirage III's that have been sitting on my shelf for three months for the first time.  They are a big improvement over the Mirage I's as they are a bit more cushioned, have a tighter fit and the uppers are more comfortable. 

Saucony Mirage III Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.250.000.000.002.0018.25
Treadmill Miles: 1.00Altra Instinct Miles: 6.25Arm Bike Miles: 2.00Saucony Mirage III Miles: 10.00
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