I want to run

I'm fearful of damaging my left quad or right ankle any further.
I'm pretty sure I've got some sort of overuse injury stemming from 2 days of speedwork.

I've taken a few days off running.
I have a 12 hour run race in 2 weeks.....I'll probably walk alot more then I'd like or may bump down to the 6 hour run (I am still training for Javelina so....)

Any way-
today Did 10 minutes on roller trainer then hopped on aviation bike path and rode for 35 minutes.
Off to work.

again

45 minute swim workout @ Edith Ball pool.

taking an impact break

Swim workout @ Sam Clements pool with mom!!!
That was fun, haven't done a lap swim with mom in ages, ton 'o'fun.
Nailed the 25 yard underwater swim.

Back on the night shift

Headed over to edith ball pool(reid park)-put in half hour swim workout then threw on the running shoes dropped my bag in the jeep and ran a loop around reid park.
Swim-ok still waaaay out of swimming shape-tried to do 25 yards underwater and am no longer able to do it, for now anyway.
I just tried to stay swimming for 30 minutes....

sum it up-
30minutes swim work

into
3.05 miles
in
31'25"
avg/10'16" pace
time for work

Went to Udall indoor track
3.10miles
8min58/pace
27'49" total run time

planned on doing the lap swim but pool closed due to storm!!!

Besides my legs hurt anyway.

The Y

Wednesday forgot to post .
Had to wake u @330a.m very early days @ work.

After work picked up a new pair of goggles
( my old pair are lost in the abyss of my moving mess.)


Went to the ymca-they kinda gave me the run around in person. Over the phone I was told I could pay 30 bucks to use the facilities and that was for a month...cool....not cool... upon arriving I was informed I had to pay 50 dollars then 38 dollars for a month then another 114 dollars for the next three months then I could give 30 days notice and not Renew?huh?
Crack heads!!!

SOOOOOOOOO I payed 10bucks for the day and abused their treadmills and pool.
all righty started off-

running the tiny indoor track (20 laps for a mile)-
I did .82 of a mile in 6'21" @ a 7'42" avg pace

Then moved to the treadmill and did 1.01 miles
in 8'37" pace was 8'29"average

then swam for an hour ish- It's been awhile since I've done a swim workout.
Had to warm up with like 100 yards...dude it's been a long while, normally I can do a 300 or 500 yard warmup.
Well so I just split everything into 50's and 100's.


Ok so back to the treadmill with wet shorts- slow transition but no real break.
finished on the treadmill with 6.59miles
1hr 5 minute 6sec.
pace9'52" pace.

I felt fine cept for my left quad hurts like I tore something. Well screw it must forge ahead sore quad and all.

I'm off for another swim and run, this time probably @ reid park or Udall.
Will post whenI get back.

must take break now

ran from bear canyon road to visitors center and back.
3.74 miles
46'23"-total time
pace12'24"/mile

I do believe I've got the nike + calibrated very close. @ this point I'm gonna leave it alone.

My quads hurt really bad. My legs, ankles , shins, everything associated with my legs hurts.

I need two full days off from running .
No runnng what so ever.

I still haven't bounced back from my speed work massacre.

recalibration yet again

ok went out to pima west track yet again to recalibrate/recovery run from speed work

did exactly 3 miles in26min22sec02hundredths

grrr

Well my buddy c.l. met me tonight at pima west track for more speed work.

I don't really remember what splits I did but I busted my ass and am super sore from yesterday.
total run time 1hr37min

Still all while not really stopping just slowing to walk or jog.
did a warmup of 800m?
400m
then 1600m
then afte c.l showed up we did

100m x 8

then a cool down and jog for like 30 min

then a fast
1600
then cool down then
back for more 100m x 6
then more cool down.

then I did 1600m( 1 mile in 8'52)
The nike plus recorded it off almost 1/4 mile for every mile and a half ran!!!
Still not calibrated accurately.....grrrrrrr.

Nike + info-
7.29 total miles
1hr28min09sec
12min05 sec average mile

then for the last mile which I recorded seperately it recorded as follows-

.87 of a mile 8minutes 52 seconds

two, count em, two ibuprofen

Wednesday after work back to pima west track for my version of speed work.
The big difference is I never stop jogging and the only time I walk is in between my last set of 100meter sprints @ the end of the wokout.


So start off with
1/4 mile progressions 2:30
1/4 mile 2:00
1/4 mile 1:30
1/4 mile 1:00
my actual 1 mile time was like 6:50- good warm up

also thats a p.r. for my quarter mile, I've never put up a 1minute quarter especially during running 1 mile.

So keep jogging, about 11 minute miles for a half mile then go straight into 100msprints, 100 m x 8 while jogging the turns.

From there I paced out for about an hour .

Then ended the last 30 minutes of workout as follows.

1/4 mile prog 2:00
1/4 mile prog 1:30ish
1/4 mile prog 130ish
1/4 mile attempted prog 2 min-bonk-ish
total 7min20sec
recovery jog for 1/2 mile
then back to 100 m sprints
100 m x 6
walked 100m back to start for rest.

I left the nike + on the entire time, it recorded as follows
8.18miles
total time 1hr 31 min
recorded Total pace 11min 10 sec

Instead of just doing straight speed work I prefer to insert @ least an hour of moderate pacing in the middle so I achieve complete muscle failure during my last 100m sets.

The calibration is still off on the +

I am wiped out regardless.



OPEN INVITE-I WILL BE AT PIMA WEST TRACK AGAIN TOMORROW 7/17/08-THURSDAY FROM ABOUT 830P.M. TO 10P.M.

Mainly just as a recovery run from today.
I may do a little speed/tempo work but will most likely be cruising 10-11mm
They leave the lights on til about 1005pm or 1030ish.

geez

Took the + to pima west track for 1 final calibration- did 2 laps in lane 3 and 2 laps in lane 8 it's still off so I recalibrated it again.

total run tim8min47sec. 1mile

allrighty then one more

Sunday- one more run for the day- met my buddy C.L. @ Reid.
Did 2 laps, after calibrating the sensor my readings were-

5.92 miles (should have been 5.98) but still thats a hell of a lot closer then before.
7.37 min mile avg -
total run time 45min14 sec.

trying to get to the bottom of it

So I went to go do a mile at the indoor track @ Udall,
Nike + recorded it as follows-
.79 of a mile-
total time 7min13sec-
@ a 9min 02 sec pace

so it's a .20 off ok

went to reid park and ran the dirt track, another mile
Nike + recorded it as follows
.87 of a mile-
total time 8min 7 sec-
@ a 9min 14 sec avg pace

ok so it was .13 off


Ran the cement loop at reid which is 2.99

The nike+ recorded it as follows

2.42 miles
total time-24min23 sec-
@ an average pace of 10min03sec

ok so it was almost half a mile off total

All righty so I recalibrated the + to the last reid park run, and set it to 2.99, considering I run on the outside of the pavement and in the grass it's probably 2.99.
I've heard it estimated @ 2.98.

I plan on running the loop again tonight @ 10pm

round and round

round the block- 1.36miles- 14min19sec-average pace- 10min28 sec

egad

Friday went up to sabino.
Ran to rattlesnake then tried to run bluff trail but ended up run/walking/thrashing/bushwacking in the creek around to bear canyon and then back.
Seems like the nike+sensor holds up fine in the water, considering I was running in water for 20 + minutes.

3.49 total miles- total run time 49min14sec -average pace 14min 04sec.

new toy test

got a nike+ sportsband, it includes the sensor.
Picked it up from the running store for 60 bucks.

Bonus-you do not neednike shoes or an ipod nano!

I also picked up a nathan pouch specifically designed for the sensor, it velcros into your laces.
I did'nt notice it.

Well a bit of a pain getting started.
first you must download the software then you plug in the sport band thingy directly into your usb port for a few hours to charge.

Ok minor problems -sensor not reading? sensor was put to sleep by me accidently.

Took a bit of messing around but got it to work.

I did not exactly calibrate it to me because
1-my stride changes constantly
2-I run lots of hills
3-I take walk breaks

The sensor and band are very very close anyway, my gues is within a quarter mile.

I basically needed a good estimation tool.


So I ran to sentinal peak 1hr21min
11min/per mile ave 7.39 miles

Side note- the nike software is kinda neat it graphs your run and saves it in a data base, also it offers free training tools/guides.

today

after work ran finger rock trail to the springs
33min27sec64hund
down hill is tough for my right achiles to articulate, it's a little sore/tight.

sets
25 push otb
50 crunch otb
ran loo to the park for 10 pullups and back
25 push otb
50 crunch otb
ran loo to the park for 10 pullups.

intranet a no-go

Sunday 07/06/08
-sunday internet connection was down,
so sunday after work tried to run all the way to douglas trail camp again but ran out of time so I went to bridal wreath falls instead 5.6miles roundtrip
1hr20min30 sec

smash it crash it cut it bend it push it

30 minutes on the rollers
30 minute run up and once around the mall in the monsoon
30 minutes on the rollers
14min49secc75 hundredths on the short loop.
My transitions were fast and I just moved straight into the next run/ride.

I like food food is good. I'm like a bear I sh*t in the woods

Friday 4th of July-Headed up to douglas spring trail head. Was pressed for time and had to turn around early. Had some MAJOR g.i. issues and no toilet paper.My belly went sloshy stomach then south of the border.....uck. Tried some new power gels, this was post stomach issues and actually made my tummy feel better.
Lets see ,turned around probably 1 or 1 and 1/2 miles before the camp.
I've never had the time to make it all the way to the trail camp. Today was the farthest I've been. Nice trail, I ended up walking a bit uphill and ran short on water, unfortunately the clouds decided to break about 30 minutes in so I got cooked.
All in all great run, had a good time, found some water trailside about 30 minutes in, dipped my hat in it it etc... Only passed one other person on the trail.

total run time-2hours 43 minutes52 seconds.

Well wandered around downtown with the family and watched the A-mountain fireworks.
Then after they left,
put in 30 minutes on the rollers.

another one

thursday- forgot to post -30 minutes on rollers

shorty

Wednesday-a short 30 minute ride on the rollers.

1

tuesday after work-put in an hour on the roller trainer.

revenge of the fixed gear

monday after work-run the small loop-13min13sec01.

P-picked up my roller trainer for me!!!
Hooray so I put in about an hour an half on that thing getting used to the balance.

A roller trainer is completely different then a stationary bike or fluid trainer.
It requires the rider to balance the entire bike and use core muscles to keep the bike straight.The bike is not attached to anything!
@ first it was like trying to ride and balance on ice. It took about 20 minutes of pedaling while holding onto the wall to get the hang of it. I placed the rollers in between a doorway so I could use the walls and my shoulders to help me correct my balance and to keep my bike on the rack.
I built up one heck of a sweat and didnt realise I put in a work out til I started walking around the house and my legs almost gave out.
Completely different then riding on the road or running. There is zero or no impact from riding the rollers and I didnt really notice my muscles until I tried to stand. Think I'm hooked.