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Location:

Saint George,UT,USA

Member Since:

Dec 23, 2009

Gender:

Female

Goal Type:

Other

Running Accomplishments:

Mount Charleston Marathon 2016 - 3:17:51

Snow Canyon Half 2012 - 1:33:30

Spectrum 10K 2012 - 43:41 

Short-Term Running Goals:

Run a destination marathon. 

Complete a half Ironman.

Long-Term Running Goals:

Know when to hold 'em

Know when to fold 'em

Know when to walk away

Know when to run....

Personal:

Surrounded by the people I love. Life is good.

Passionate about my family, the University of Utah -- GO UTES, almond M&Ms, mountain biking, comfy t-shirts, Survivor, friends, and (of course) running.

Physical therapist at The Health and Performance Center at Dixie Regional Medical Center. I LOVE what I do. Seriously, living the dream!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
35.632.001.000.0018.5057.13
Brooks Pureflow Black/white Miles: 11.50Brooks Pureflow - New Blue Miles: 27.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.508.50

3 nice and easy miles with Sophers on the JRP, AP 9:24

Then Sherm and Livvy joined Sophia and I for one additional mile in the neighborhood, AP 10:11.

45 minutes elliptical. Wanted to run more but I could tell that the niggle in my R calf is not improving. I know that if I don't take care of small things like this quickly that they can easily turn into big things. So I will likely be cross-training the next 2-3 days IF I can keep myself from running with Sophia in the morning. I can't even begin to describe how much I enjoy our mornings together.

It was actually beneficial to be on the elliptical because it gave me enough time to go through my doctoral project presentation again before presenting it for the first time (a practice trial in front of a few classmates and the professor who is my doctoral project chair) a couple of hours later. I was very happy with how the practice trial went. IT FEELS AWESOME TO HAVE THAT DONE!!!! A few more touch-ups and then my official presentation and 30 - 45 minutes of fielding a volley of questions from the faculty on September 4th!!! Can hardly believe it! :)

Happy Monday, All. :)

Brooks Pureflow Black/white Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

60 minutes elliptical -- blah

20 minutes strength training using only a 4 kilo free weight and my imagination. Good stuff! :)

Missed my morning run with Sophers tremendously. C'mon calf ... heal quickly!! :) :) :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

elliptical: 60 minutes

bike: 30 minutes (20 minutes hills)

Nothing exciting but calf is feeling better. :)

Happy Wednesday, All. :)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.501.000.000.000.007.50

4 miles with Sophers, AP 8:33. This was a progressive run for her and she did AWESOME!!! We were on the trail portion of the JRP and she LOVED it. She was able to run these four miles with what she considered a 4-5/10 effort overall. (It was only a 2/10 effort for her until the last mile or so). She amazes me.

2 miles by my lonesome, roughly the same pace.

1.5 miles with Sherm and Livvy just barely dipping below a 10 minute pace.

******

Standard Resistance Training (which sometimes I find a bit on the boring side).

Upper body: 8 exercises 3 sets of 8-12 reps each.

Brooks Pureflow Black/white Miles: 7.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles total. All nice and easy - nothing below a 9 minute pace. (3 with Smo, 3.5 by my lonesome, .5 with Liv and Sherm)

So ... I have been thinking a lot the last little while about injuries. I think it can be very misleading to tell someone to build up their mileage by 10% a week to avoid injury. There is a huge difference with the amount of stress/strain our bodies experience when someone runs, hmmm ... let's say 10 miles at a 11 minute pace versus someone who runs 10 miles at a 7 minute pace. And then, of course, you have to take into consideration how difficult an 11 minute pace is for someone. Whereas someone may feel like they are barely moving at an 11 minute pace that may very well be another's marathon pace. So many variables to consider. A simple 10% increase seems ridiculous.

So this is what I have been thinking:

Why not implement the stress/strain curve type principle.

For example:

STRESS RATES:

VO₂ or faster = 10

10K pace = 8

HM pace = 6

MP = 4

MP + 1 min = 3

MP + 2 min = 2

MP + > 2 min = 1

Hills = ??? (perhaps assign by effort)

Total Stress = Stress number x mileage

The point is to allot yourself so many points to start with (for example, 10-15 points when coming off of injury). Then safely increase your training by allotting yourself 10-15% more points per week. Use them how you wish. Plan out a couple of key workouts, see how many points you use up, and then make do with whatever points you have left. So if you are doing faster runs and/or hills a couple of times then you are likely going to be running very slowly the rest of the week.

I am still playing with the numbers, and maybe there is something like this already out there. BUT, I am convinced that it would work.

I am going to use it for a while and see how it goes! :)

Brooks Pureflow - New Blue Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.131.001.000.000.0020.13

20.13 miles on the JRP, AP 8:23

*Great morning of running. Ran with Ry, Josh, JohnnyV and Smo! My favorite portion by far was when Ry left and brought back Sophers for my last 5 miles. She is AMAZING! She has had her highest mileage week yet (she would like to work up to 24 miles per week with the "NO OPTION" of running over 25 miles a week until she is 14) and had no problems staying under an 8:30 pace for the entire 5 miles she ran with us. If anyone gets a chance I am sure she would love an "atta-girl" on her blog (just hit Sophia on her link under my favorite blogs).

No issues with the R calf. It is back to that 2/10 type of "niggle" feeling, not real pain. Just enough to remind me to be mindful at the beginning of each run. :)

Brooks Pureflow - New Blue Miles: 20.13
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
35.632.001.000.0018.5057.13
Brooks Pureflow Black/white Miles: 11.50Brooks Pureflow - New Blue Miles: 27.13
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