Slow to fast

I went up to Little Cottonwood from home and gained about 1400 ft in the first 8 miles. A couple of miles up the canyon I turned around and got the downhill miles I needed. I even got to be a part of the La Caille 7k for a little bit.

My run this morning was wet until about an hour into it. But it made for a nice cool run. I was well rested from the day off yesterday so I was able to go a little faster: 7:40 min pace.

4x1200m

4:36, 4:33, 4:36, 4:26

My legs were very tender for the first few minutes. Lately my feet and legs are slow to get up to speed in the mornings.

6.1 miles

16 mi

Total Time: 2:11

4mi fast finish

6:50, 6:58, 7:02, 6:55

I went on the Porter Rockwell trail to the Draper temple, dropped into Corner Canyon, took the Bonneville Shoreline trail North and then took Wasatch back home.

I didn't take any water or fuel, but I've started worrying about how my body is going to react to food and water during the race. I might start eating race food at specific times during training runs.

4 miles

I had planned to do 2 x 4 mi with 0.5 mile jog in between, but my watch bugged out on me and screwed things up a bit. I was using the Interval feature on it and during the second rep it rebooted. When it came back to life it thought I was just starting my second rep. I ended up just clicking through the last rep, rest lap and cool down to get to the end of the workout. Then I just started it back up again. The problem was I didn't know how far I was into the second rep. I guessed, but didn't guess right and ended the second rep at 3.4 mi.

I've had my watch reboot before during a workout but somehow it's been able to stay in the workout when it booted up again. Not sure what happened today

Here are my average paces:

6:52, 6:51

4 miles

8x400m (400m)
1:22, 1:25, 1:28, 1:26, 1:29, 1:28, 1:27, 1:27

It's been a long time since I've done a lunch workout at Jordan High. I thought I would sleep in and take advantage of the cooler weather in the day. That was a mistake. It was hot. My first lap was way too fast but then I settled in at a good pace. I really had to drink a lot of water after this run to stave off the headache I could feel coming on.

4 mi

I think this video is about a month old but I hadn't seen it until Radio West on KUER linked to it.  Great description of running.

http://vimeo.com/100239728

19.4 miles

Total Time: 2:42

Pace: 8:24

I started at 5am on this run and headed over to the Jordan River Parkway and went south. On the trail I saw a guy riding his bike with an iPod tapped to the side of his helmet. Seemed like a good idea, no armband needed. Then I went over to the Draper canal trail. This was my longest run to date. I was planning on going 20 miles but had to get home to take my girls so they could run a mile race in Highland.

Over the last week or so I've been feeling some slight pain in my heels. Mostly my left heel. I feels the worst in the mornings and after I've been sitting after a long run like today's. I think it might be insertional Achilles tendinitis because the pain is on the back and sides of my heels and my calves have been tight lately. I'm going to start doing some eccentric heel drops and maybe get a new pair of shoes.

I did 6 miles in my old Pegasus's this morning at a slower pace (9:03) than usual.  I had planned to do 10 miles but Andrea said I should do shorter runs this week to hopefully prevent this heel or Achilles pain from getting worse.  I'm hoping that running in a shoe with a higher heel stack height will take some force off my Achilles.  I didn't feel any pain during the run.  I only felt a little pain this morning when I got out of bed.

Slow today in an effort to not aggravate my heel pain.  It feels like there's slight bruising on the sides and top of my heel.

I used a heating pad to warm up my Achilles and heel area.  A little faster than yesterday.  Felt about the same.

Not bad this morning.  Still feeling a little bit of slight discomfort on my heel that I can't quite describe. I did 5 x 1 min without it increasing the discomfort.

4.4 miles

10.3 miles

5mi fast finish

6:56, 7:04, 6:57, 7:00, 6:59

I only did 33 miles this week to try and give my left foot a rest. Today's run felt about the same as the rest of the week. But the last 5 miles that I did at just slower than marathon pace felt good.

I've got the Emigration Canyon Half next Saturday and I think it's going to be fun. They sent me an email with the names of all 105 registered runners. Small race.

8.1 miles this morning on the Porter Rockwell trail.  Initially felt some pain in my heel but it went away quickly.  

4 x 1600m (400m)
6:03, 5:56, 5:59, 6:00

This workout felt really good until the cooldown, no pain at all.  Once I slowed down my heel really started hurting.  I thought about walking home but kept going at a slow jog.  The rest of the day I was limping around a lot.  I probably messed up any recovery I gained from last week's low mileage.

4 miles

4 miles.  Not much pain today.

1 - 7:47 2 - 8:03 3 - 7:24 4 - 8:11 5 - 5:56 6 - 6:00 7 - 6:19 8 - 6:18 9 - 6:35 10 - 7:22 11 - 6:41 12 - 7:20 13 - 7:19 Everything thing was going well up the 4 mile hill and I had a good pace starting the downhill. Then at mile 9 my heel started hurting bad. By mile 10, I gave up 4th place. I think I ended up 6th or 7th place. I expected to feel some discomfort on my heel/Achilles but I was hoping it wouldn't slow me down too much. Disappointing.