Elite Jogging For Dummies

Relatively easy miles through Holladay with Sam.  That makes three runs in Holladay in the last week.  Such a great place to run; few cars, many trees, interesting neighborhoods. 

My ankle is hurting consistently now.  It's not bad while running, but after running it really kind of hurts all the time.  I also turned it again on the run this morning.  Man, I feel like all I've done is whine about nagging little injuries for months, but that's just the way it's been.

Emigration Canyon/Zoo route.  Average pace was just over 7min, which is not bad considering the elevation gain on the way out.  Of course, it makes it easier to run 6:45 pace on the return, too.  

Workout with the Black Sheep at Miller Park (approx 1500 E. and 1000 So.). This is a shaded urban nature trail with nice single track that runs for about a half mile on either side of a creek.

We warmed up through the park and then did 5 x 220m hill surges, gradually increasing pace from 70% to 80% to 90% to 95%. We then moved back onto the trail for pace line drills. Our group was Josh, Sam, and me. We traded leading each interval, which is about the only way to do a workout on a narrow single track trail. We ran 2 x .5mi uphill (2:26 for both). Then 6 x .25 up (77/79/85(we ran a hillier section on that one)/77/75/74). The recoveries were long but active.Added some more mileage with Josh and Megan on the road after the workout.

 Also, I keep meaning to post that I didn't get into the St. George Lottery. Nor have they let me in based on the emails I have sent them.  No one likes a beggar, I guess.  I did put my name into the New York Marathon lottery a few weeks back and learned today that I did get into that race.  It's Nov. 4th, which would give me an additional month of training than if I were running St. George.  I think I would just run it for the experience and to put in a good effort. It's not a fast course and none of my PR dreams are likely to come true in that race.  I still hold out some possibility I could get into St. George, though. 

Sugarhouse Park/Hidden Hollow Loop.  I didn't plan the return route very well and the last few miles felt like a long slog. 

On a more interesting note, Sam emailed me a New York Times article about the "Marathon Monks" in Japan.  It's an interesting read, sure to embiggen the soul.

Run from Radda. We ran a modified Canal trail/Mansion tour. On the return, I ran a couple of spicy miles (5:48/5:41).  Enjoyed a cheddar rosemary apple scone at Radda afterward.  It's good. 

11th Avenue loop.  I got more sleep than usual and was surprised at the energy I had.

 Yesterday I went to see Dr. Macintyre about my ankle.  He took some x-rays.  Good news is no sign of a stress fracture.  The not so good news is that I have tendonitis in my ankle.  Specifically, it's tibialis posterior tendonitis Apparently, if I were a race horse and not named Secretariat, Dr. Macintyre said I would likely be off to the glue factory.  But the injury is somewhat less dramatic in humans.  Aggravating it further could lead to a rupture or many other bad things, however.

 So physical therapy, reduced volume and intensity, etc.  I don't know if I have the physical and mental strength to back off.  I suppose I know I should, I also know that it means the likelihood of returning to top fitness during this training season is not so hot.

Red Butte/Shoreline trail. Ankle not so hot.