No Free Lunch

Hello world.

I am currently training for the Utah Summer Games track 800, 15 & 4x4 relay. My goals are to set age group records in the 8 & 15, and to break 2:10 and 4:30.

Today I went to the college for some simulated 800 race work.  The track plan was to run a 400 in 64, jog 400, 300 in 47, jog 300, 200 in 30.  Nothing too sharp, I am planning either a 400 TT or 600 (at 800 race pace) - followed by 1-2 all-out 200's - for Sunday.  I ran between 12 and 2pm, when the sun would be intense.  The 800 in Cedar is scheduled for ~2pm.

The first 3 miles went 6:20, 6:20, 6:18, which were comfortable, followed by 2 laps of speed changes.  Then laced into my flats, another 2 laps of accelerations, and ran the 400 in 62, 300 in 47, and 200 in 30.  I stopped to walk 100m after the 200, the heat was definitely getting to me.  Changed into light trainers, and finished with 6+ miles at ~7:15 pace, though I felt a bit knocked out.  This week I am governing myself to less than 55 miles.  Tomorrow easy/strides, Sunday TT.

Easy 6.5 miles on the track.  3pm, Hot!  Right shin no real issues past several days.  I need a haircut, else pretty soon I might as well be sporting a mullet.

Today was a good day.  Pending a few bloopers.  I was able to visit with the Schramms which was a lot of fun.  The workout was fine, though my choice of 'when' was poor.  I was unable to decide whether to run early morning or late morning, so out the door I went at 11:15 and sensed that I had made an error.  By the end of the workout the heat was approaching 100, and by the time I was back in the house I was pretty sick.  It seems that I must relearn this lesson every year.

Anyway, the workout was a 400 time trial and 3x200, all with adequate jog recovery.  Warmed-up 2 miles in 7:06 (turf), 6:15 (track), changed into flats, 3 laps of speed changes, then ran the 400 in 60 sec (29, 31).  The 2-3 sec positive split is about right for me in the 400m. 

This was my first time trial of the season, and I was quite nervous, which is a good sign.  Last year at this stage I had run 4 TT's (400/600's), so overall I was pleased today.  I have only been training for the sprints for 2.5 weeks now because I was initially planning to do the track 5000.

Anyway, so jogged 6 min., then 28 for my first 200.  However, I experienced a sudden sharp pain in my 2nd little toe (I have no idea what to call it) as I was entering the straightaway.  It worsened as I finished the interval.  I took off my shoe and sock, massaged it a bit, and it seemed fine.  I decided to test it with another 200.  The exact same pattern followed, except more intense pain, so I stopped immediately.  I believe my toe was being pinched in some amazingly painful manner, perhaps from the increased heat/friction.(?)  Gosh it was probably a Godsend though, considering the onset of heat sickness later.  I changed into my light trainers and put in another 5 miles.  Toe was ok.  Tomorrow I will attempt a few strides in my new flats (same model), with several toes taped.  Little Toe what's going on??

Right shin no pain today.  All other connective tissues feeling very healthy.  Weight dropped to 158 (I'm 6'3") which raised a flag, anything below 156 is red zone.  Ate a good dinner despite feeling sick.

5 miles easy (~7:05 min pace) after dark, on the track.  Still feeling out of sorts.  Tomorrow one final interval workout.  The daily highs for Fri/Sat in Cedar are now 92/91.  Stop climbing!

Track workout, at dusk. I taped the 2 smaller toes on each foot and they were never a problem. I also broke-in my new flats. I couldn't believe the difference in feeling compared to my old flats, which were the same shoe. After only 55 miles in them, the rubber on the balls and toes of the feet had about cooked off! That's $1.25 per mile! Jeez Brooks!

Anyway I wasn't sure how I'd feel for this workout, but from the start I could tell that I had rebounded well. The warm-up miles were in 6:16 and 6:11, followed by 3 laps with a few form drills. Changed into the flats, and 2 laps of speed changes. At this point in the workout, with races on Friday & Sat, I was kinda going by feel. I didn't want to leave my best on the track today. Initial plan was 1x400 (63), 300 jog, 1x300 (47), then sufficient jog recovery for 1 or 2 fast 200s.

Nearing the end of the 400, I was feeling comfortable, so next thing I knew I was still running for a 600. At about 500m I began to feel the oxygen debt, and with visions of Friday I eased up just slightly, for a 1:36 (63 at 400). I walked a moment and then continued jogging. It felt good. I believe if I had powered through the 2nd 400 I might of had a shot at sub-2:10. I needed to be conservative though.

3 lap jog, then 2x200 fast but not quite 100%. I was focusing on form here, head/shoulders relaxed, arm movement, knees driving forward, high turnover - things actually felt light and powerful - but I was only hitting 29's! Ahh well. I was a little spent after the 2nd 200 but actually pretty happy. The legs are feeling really good right now. I wanted to warm-down 4 miles but only had time for 1 mile and stretching.

7 easy miles (2 morning, 5 early evening), with some strides and lots of stretching. Legs were fairly sore but they're ok. I've been making good use of www.weather.com.

Kind of a rough one in Cedar this weekend. 3 golds (including relay), but I didn't run near as well as hoped, partly due to my track-specific training not being at the level it was in past years, and partly due to Cedar's wondrous altitude/mid-day heat combo. In the shorter sprints though I can usually find my form up there, so next year I may just run the 200, 400 & relays and have fun with it. We'll see. The most significant result of the meet this year is that I met a fellow on my 4x4 relay team who also lives in St. G, a mid-dist runner pretty fresh off the boat from U of Michigan. Apparently during the past month we were training on the track at different hours! So after 4 years in St. G, I may have someone to run with on the track.

15 miles in the evening, mostly dirt trails. Legs were a bit fatigued, but I felt progressively stronger through much of the run. ~7 min ave (106 min).

Afternoon 14 mile trail run at a methodical 8:30 pace. I was more thrashed from Saturday's workout, and not so much by the heat.

Met the running club at the Dixie Center, then Aaron and I later split off for ~10 miles. 6 of the miles were up-tempo (~6:20's) but still conversational.

Met Aaron for an evening track workout. Temps a bit hot and the legs a little fatigued, but I was ready to go. 12x400 at 77, followed by 2x200 -- all with 200m jog recovery (~65-75 seconds). Twice we changed direction on the track. We warmed-up 2 miles and then ran right into the intervals.

01 - 76

02 - 77

03 - 76

04 - 77

05 - 76

06 - 76

07 - 76

08 - 76

09 - 77

10 - 76

11 - 74

12 - 73

13 - 33 (200)

14 - 31 (200)

I was pretty much done in after interval 11 but kept digging away. Aaron was completely out of control as usual. His first interval was in 67, then all 68's, then 66 for the last 2 400's. I don't know what it means, other than that he is substantially faster than I am. We actually had a very good system - he would chase me the first 350m, then in turn presented me with a target the latter 50m.

5 mile warm-down on the infield. Good workout - we both exceeded our average goal times.

8 miles out-and-about the hilly paved backroads of Green Valley and Sunbrook.  This proved another good test for the shin.  Legs were fatigued from yesterday's workout, but felt fine otherwise, so I decided to challenge myself on the hills.  At one point I passed a gathering of ladies on the far side of the street.  One shouted out, "Look a *jogger* holy cow!".  Had I had my rolled-up copy of Runners' World on me, I might of had to go to town on the lady.

Good run.

6.25 miles, with several strides.  Not a pretty day down on the farm.  Legs were pretty well gone.  Step count ~168.  Lots of stretching.  There was a hint of shin pain but it appears to be just tissue.

11.25 total miles today, drag drag dragging in the heat and humidity.  Rain/cooler temps on the way!

St. George marathon course with Mike, Erica, & Staci (guy). What an alluring early morning - overcast and very cool, on the heels of a desert rain. This run was an ambitious test for my shin. The shin was great. My limit turned out to be the quads, my legs are not yet accustomed to long runs on pavement. Finished with several up-tempo miles (~5:50's) over rolling hills before opting to shut it down and call it a good morning. Staci put in a great run, 20 miles. Next weekend will hit 16-18.

9 miles with the club. Very funny crew, the run flew by. I felt good and it was a fine evening, so I continued for an additional 6.5. Farther than yesterday's run over the hilly marathon course. All of the miles the past two days have been on pavement and the shin continues to be a non-factor. I'm still leery of long steep downgrades though.

Another refreshing, invigorating evening.  Misty, overcast skies with a seductive breeze.  Had it been 10 degrees cooler I may of shed precaution and followed a random trail in the desert for a long time. 

Track workout w/Logan tonight.  Reasonably short and sweet - Logan is tapering for the Bryce 1/2.  It was a thrill running with Mr. Fielding, an Olympic Trials qualifier in the marathon.

My legs were a shade tired, otherwise everything was in good working order.  Workout as follows:

0.5 + 1 mile warm-up; 8x400 w/200 jog; 1 mile warm-down + 7 mile run.

1 - 76

2 - 73

3 - 73

4 - 73

5 - 72

6 - 71

7 - 71

8 - 69

I trailed Logan about 2-3 seconds on most intervals.  I was really tiring after #6 but kept hammering to maintain contact.  Logan was simply on cruise control and looking good!  Afterwards I tacked-on another 7 miles at ~7:15-7:20 pace and stretched awhile.  Legs are feeling healthy.  So I will keep it rollin', to quote the sagacious Mr. Holt!

~5.5 today, missed any T-showers.  Kind of wish I hadn't.  Long runs this weekend.

15, in the heat!

My Sunday run mates were out of town this weekend, so I hopped on a dirt trail in the Snow Canyon area, figuring that the St. G road course would still be there next weekend.  I began the run a little after high noon with 2 frozen rock-solid 24-oz water bottles.  A little hot at first, then 12 miles into the run dark storm clouds rumbled into the region and ate the sun.  I was expecting/hoping to get dumped on but didn't.  Anyway, this was an encouraging run - good effort throughout (though only ~7:30 ave?) and no heat/hydration issues.  Bottles ran dry w/ 2 miles to go.  From the period just before the run to just after I went through 100+ ounces (3 qts.) of water!  Looking forward to a good week.

Up-tempo run this evening.  Starting at the Dixie Center trailhead, I headed east into Washington, then doubled back.  The legs were sore from the get-go - perhaps I should've backed off - but about 0.5-mile into the run I hit a rhythm and just went with it.  9 miles at ~6:15-6:25 pace, which isn't much to write home about, but the effort was there.  Stretched for a good while afterwards, which is helping.

I ran, 20 minutes following a large sugary dessert.  This may of been a mistake, as I was hitting 6:50's for what should have been a recovery run!

561x2 steps over 1609m in 6:45 = 166 step-count.  Too low.  Signal to me that I was fatigued.

6xstride.

Interesting day.  Firstly, in a sleepy stupor, I half recollect a telephone conversation with my sister.  Something about wiring my life savings over to her account.  In the evening, plan was to find a trail for 13-15 miles.  But one thing led to another, and I returned home with 45 minutes for a run.  So impromptu workout, fartlek-style up some hilly hills in the neighborhood, and recovery pace down the flipsides.  Worked on the turnover too.

11 miles, easy & steady 7:10.

15 miles, morning trails at Snow Canyon (West Canyon mostly).  It was hot.  The legs required a mile or 2 to get going, then I found a decent groove.  Following the run though I was out of it the remainder of the day.

4 miles.  Initially planned for ~10, but needed a relative rest day.

19 miles, on the renowned ski jump that is the St. George marathon course.  Encouraging run today, maybe the micro-fracture is in the past.  Ran w/ Mike Schramm (Stacy & Bill also in the mix).  First 15.5 miles flew by (~7:08 ave), just talking and enjoying the morning.  Then 2 miles at 5:55 & 5:53 (~MP along that particular segment of the course), and a quick 5:20 last mile.  Legs feeling good this evening, we'll see tomorrow.  Probably the calm before the storm.

80+ miles this week, and more miles at MP or LT pace during next weekend's long run.

14.5 miles in the evening, on and over and around the matrix of paths between Bloomington and Bloomington Hills.  Body/legs were feeling a bit depleted, but held a steady effort (~7:05-7:15).  Probably faster than I should've been running.

9 miles easy.  6xstride.

10 miles.  Another friendly local neighborhood hill festival.  8 miles at ~marathon pace effort, though I don't know how fast I was truly running.  Just hard effort.

Good run with Logan, Aaron, & Kamm this evening.  Aaron and I branched-off a little later on the 10-mile loop, then got *cough* LOST in Santa Clara.  I never thought I'd make it out alive.

4 easy squeezy

Good long run today with great company.  18.2 miles down the SGM course with Logan and Dave (also rode-up to the start in style with the Wildbull and Dustin!).  The first 12 miles coming down were very relaxed and conversational (~7:34 ave), then an up-tempo final 6.  I believe the first 2 of the tempo were ~5:55-6:00, and the last 4 ~5:45 down to 5:35.

Very positive run today.  Gradually the confidence is flowing back.  I really enjoyed the time with Logan and Dave today too.

11 miles, kinda beat. The lower legs/shins and feet(!) are fatigued from yesterday's tempo on the pavement. Today around midday (hot) I hopped on the new track at Dixie High and hit ~7:35's for 7 miles, stopped for water, then 8:30's the next 3 miles, then 7:46 last mile because the 8:30's just weren't getting it done. Oof.

16 miles this evening w/ the 4 horsemen Logan, Dave, Clyde, and Aaron. 4 warm-up, 8 Tinman, 4 warm-down. My Tinman pace is about 6:25-6:30 right now, though today I did the 8 miles in 50:34 (6:19) - a little too fast and it felt a little strained. It rained frequently which made for a refreshing run and also made for soggy shoes and socks. The frogs sure seemed to enjoy it, venturing into the path. No casualties to report. Anyway by the end of the 16 miles I was pretty depleted - a decent workout, legs aren't sore or tight, just tired.