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Week starting Aug 04, 2013

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:15:33 (2013)

26.2: 2:42:07 (2014)

Short-Term Running Goals:

Get sort of fast again

Build up enough base to not embarass myself too badly at the 2017 Bear 100

 

Long-Term Running Goals:

Stay healthy, make improvements, eventually get under 1:10 in the half marathon and 2:30 in the marathon.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design neurosurgical approaches for treating movement disorders. I was sort of fast until I put running on the back burner at the end of grad school and am trying to get sort of fast again now.

Favorite Blogs:

Miles:This week: 10.60 Month: 222.60 Year: 1288.10
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 98.90
Saucony Fastwitch 7 Red Lifetime Miles: 98.20
New Balance Vazee Summit V2 Black Lifetime Miles: 86.80
Skechers Go Med Speed 4 Lifetime Miles: 33.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.350.005.003.6536.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

Alta Lodge to Cardiff Pass in 23:54, with an effort that started moderate but got hard by the end, back down in 12:22 (36:16) with a pretty recklessly fast descent on lots of loose scree (aerobically easy, but ridiculously exhilarating to hurdle rocks that fast).  Next, over to the bottom of Collins (38-ish), up Germania Pass in 37-ish (1:15:20, harder effort than it otherwise would have been after trashing my poor quads on Cardiff, which also means that I crossed Little Cottonwood from West Ridge to East Ridge in ~51 minutes) down to Cecret (once again, aerobically easy, but almost recklessly fast in parts), around the front of Cecret and down the uber-rocky trail at a pace which certainly qualifies as reckless.  Around Upper Albion and most of the way back down to the bottom of Alta, where my brother had parked my car (he was up there taking photos).  Total time 9x:xx, missed some splits at the end as I just didn't care about them anymore at that point. 

In all honesty, running down the back of Germania at a quick pace, completely pain free, may have been the single happiest experience of my life.  The scenery at Alta is so overwhelming that I couldn't help but bomb the downhill with a massive smile on my face.  Matt Poulsen's prescription seems to be knocking this hip stuff out of the way short-term, and I have well developed plans to keep it away as much as possible in the long term. 

Yes, I will stay sensible while upping my mileage, but I can't wait to get back out for some more real runs! 

 A photo taken from Cecret a little while before I ran past it:

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Hiked up to Donut Falls, jogged back down.  Wasn't going to run for the day, but was in a hurry to get down.  Hip felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.350.000.003.655.00

2.5 miles from my apartment to the gym in 14:47 (2.47, but close enough).  I didn't know the distance until I got home and mapped it out.  Was really surprised that it was that long, as that meant sub-6 pace with a lot of uphill.  I was going hard (very nearly 5k effort), but it's quite hilly (over 200' net up with at least 50' of additional roll, so 250'+ uphill).  Without the hills, at the same elevation, this would equate to ~17:40 5k effort, so it's nice to see some short term fitness coming back quickly.  Hip honestly did feel slightly imbalanced, which was pretty disappointing, but it didn't hurt.

 

Upper body and leg work at the gym. 

 

Ran home, similar route.  Took the first bit easy and ran what I thought was the last mile (turned out to be last 1.15, not sure how I was off by that much on a mile marker) in 5:51.  I was really shocked that it took that long as it's downhill by 60 feet and I was working hard, so it was a relief to see that my distance was wrong and that I was actually running 5:09 pace.  Hip felt good on the way home.  Going to ice it now.

 

Worth noting is that the methylprednisolone is a tapered dose, so when I did the really great mountain run on Sunday, I had just taken the 2nd dose (5 pills) after having taken the 1st dose (6 pills) just 14 or 15 hours prior, on Saturday night.  Now, on day 4, my dose was just down to 3 pills and it tapers from here, so the maximum effect really should have been on the first couple days.  I'm obviously going to have to keep working hard at the PT stuff, but I'm hopeful that I'll be able to gradually increase my mileage without an issue.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Late night, around midnight.  My place to Liberty, lap around the roads on the outside (all the sprinklers were on), back.  Hip felt good, but imbalanced over the last mile.  Right foot got irritated as I wore a pair of beat up / ripped Nike LTs without socks and the outside of my foot was getting abraded by the torn spot.  Didn't wear a watch.

 

Need to keep working hard at PT as I seem less balanced than I did a month ago, despite essentially no pain.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Chest/triceps and legs at gym.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Ran a mile of errands plus good arm/shoulder workout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

AM: Excellent chest workout, decline pressed 205 lbs (bar + a 45 and 35 on each side).   Did some hip stuff too.

 

PM: 14 miles.  Just outside City Creek to Rotary Park (4.75 miles up from the gate), up the unmarked trail to Rudy's Flat, a little further to try to scout a connection to the City Creek West Ridgeline, to no avail, and then back.  Took 3 ibuprofen, hip felt somewhat imbalanced at times (especially the last 2 miles), but pain free.  Need to keep working the PT stuff, but as usual, the hip is still trending the right way.

 

Jogged a half mile with Kevin, who was riding a bike, to get to a bar to celebrate Spencer's birthday.  Good times were had by all. 

 

Also, 36 miles for the week?  I'm halfway back to being a real runner!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.350.005.003.6536.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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