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| | Slow miles | Fast miles | Total Distance | | 101.11 | 121.83 | 222.94 |
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| Green Pure Flow Miles: 68.13 | Black Pure Flow Miles: 76.40 | Brooks Defyance 7 Miles: 78.41 |
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| | Slow miles | Fast miles | Total Distance | | 1.25 | 0.00 | 1.25 |
| It's been a while.
My foot started hurting back in June. I thought limiting my activity would help, and it did to some degree, but after going away, it was easily re-injured and it never really got any better. I finally got it checked out. There is a problem with the head on the 2nd metatarsal in my left foot. The joint allows more movement than it should which causes tendonitis. The cause is a muscle imbalance between the top and bottom of my foot--just like how my calves are trying to murder my shins.
I have an orthotic insert that is supposed to help strengthen my foot and I'm supposed to spend a certain amount of time on it daily. I also have a strap that keeps my toe down. I've been wearing that for a week and the pain went away. I wore the strap to run this morning for a mile, but it was a little uncomfortable. I took it off and put in the orthotic and walked and then ran a little bit. It was good. I'm out of shape, though. I'm going to try easing into running again.
I ran with Stacie. That was nice.
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| Green Pure Flow Miles: 1.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| I went 2 miles today. The second mile was pretty tough. Then I walked for another mile or so. Then I rode my bike. My legs are really sore. The biking was difficult and I didn't make it very far before I decided to come back home.
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| Black Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Two slow miles. The second mile was difficult. Walked another two miles after. I'm supposed to be spending lots of time on my feet on my orthotic to strengthen my foot.
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| Green Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 miles out. Walked a little less than 2 miles home. This weather is nice. The second mile is getting easier. I don't want to push it any farther than that yet. I'm slow.
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| Black Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 miles with a ~2 mile walk.
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| Green Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 miles. 45 minute walk.
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| Black Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.17 | 0.00 | 3.17 |
| I dropped Sydney off at tumbling and went to run on the JRP. I intended to run 2 miles out and walk 2 miles back. I ended up doing more like 2.25 out. I didn't have enough time to do that. When I was a little less than 1 mile away from the parking lot, I had 15 minutes to go pick up Sydney and I was walking at a 15 minute mile pace. I had to speed it up so I ran again.
After the inital run and then walk, it was easier to run a bit faster. I just tried to keep my feet moving at 180 steps per minute. I was doing well at first but was running out of gas towards the end. I ended up being a few minutes early to get Sydney.
First run
Second run
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| Green Pure Flow Miles: 3.17 |
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| | Slow miles | Fast miles | Total Distance | | 2.57 | 0.00 | 2.57 |
| Ran 2.5 miles and then walked for a while. I ran with the heart rate monitor. It has been a while. My numbers were really high, but I expected that. I'm looking forward to being in better shape some day.
Data
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| Black Pure Flow Miles: 2.57 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Did 2 miles on the downhill route. I've run a little longer on my past two runs so I kept it at 2 today so that I don't overdo it.
Data
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| Green Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Two miles with some walking for 45 minutes after.
Data
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| Black Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Three miles in new shoes. I chose a downhill route just to ease into the distance. Walked for 1/2 hour after. It is good to be able to run three, but it is difficult. I'm definitely easing into it. My plan is to get 2-1/4 each day next week with 3 again on Saturday and rest Sunday. The orthotic is working.
Just the facts
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| Brooks Defyance 7 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.26 | 0.00 | 2.26 |
| 2 1/4 on the JRP.
Facts
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| Green Pure Flow Miles: 2.26 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 0.00 | 2.25 |
| Slow morning run on a nice sunny day. Sometimes fire hydrants are around .08-.1 miles apart. You can probably measure your runs in fire hydrants. Probably less accurate than a foot sensor pedometer, but probably good enough.
Facts
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| Black Pure Flow Miles: 2.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Two miles. 22 fire hydrants.
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| Brooks Defyance 7 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| data
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| Green Pure Flow Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.40 | 0.00 | 4.40 |
| data
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| Brooks Defyance 7 Miles: 4.40 |
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| | Slow miles | Fast miles | Total Distance | | 1.40 | 3.00 | 4.40 |
| While I'm strengthening my foot, I'm going to be doing 1 hour workouts that combine running and walking. The walking I'll log as slow miles and the running as fast for now. All of it is slow, but that's where I am.
data
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| Black Pure Flow Miles: 4.40 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.00 | 3.00 |
| I decided to do a 5 minute walk warm-up then run a couple of miles. I had to get home to watch my daughter so I was only out for 30 minutes.
data
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| Green Pure Flow Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 3.00 | 4.50 |
| walk-run-walk-run-walk. For an hour.
more info
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| Brooks Defyance 7 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.70 | 4.00 | 5.70 |
| 5 minute walk.
2 mile slow uphill run
10 minute walk.
2 mile downhill run.
16 minute walk.
data
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| Brooks Defyance 7 Miles: 5.70 |
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| | Slow miles | Fast miles | Total Distance | | 1.60 | 3.00 | 4.60 |
| Running on the treadmill late at night.
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| Black Pure Flow Miles: 4.60 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.00 | 2.00 |
| Mowed the lawn and then ran two miles and walked the rest of the way home.
data
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| Green Pure Flow Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.80 | 2.00 | 2.80 |
| see here
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| Brooks Defyance 7 Miles: 2.80 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.70 | 3.70 |
| see here
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| Green Pure Flow Miles: 3.70 |
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| | Slow miles | Fast miles | Total Distance | | 1.80 | 3.00 | 4.80 |
| see here
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| Black Pure Flow Miles: 4.80 |
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| | Slow miles | Fast miles | Total Distance | | 1.80 | 3.00 | 4.80 |
| see here
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| Brooks Defyance 7 Miles: 4.80 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.50 | 2.50 |
| see here
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| Green Pure Flow Miles: 2.50 |
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| | Slow miles | Fast miles | Total Distance | | 1.40 | 4.00 | 5.40 |
| see here
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| Black Pure Flow Miles: 5.40 |
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| | Slow miles | Fast miles | Total Distance | | 2.30 | 3.00 | 5.30 |
| see here
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| Brooks Defyance 7 Miles: 5.30 |
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| | Slow miles | Fast miles | Total Distance | | 1.45 | 4.00 | 5.45 |
| see here
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| Green Pure Flow Miles: 5.45 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.00 | 5.00 |
| Walking and running around Falcon Park. Watch died half-way through.
5 min walk
2 mile run
10 min walk
2 mile run
partial data
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| Black Pure Flow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.00 | 5.00 |
| walk 5 min
run 2 miles
walk 10 min
run 2 miles
walk
see here
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| Brooks Defyance 7 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
| 3 fast miles with walking in between.
see here
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| Green Pure Flow Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.63 | 3.63 |
| Easy pace. Hills. With Stacie.
Here's an interesting article I read on running downhill.
see here
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| Black Pure Flow Miles: 3.63 |
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| | Slow miles | Fast miles | Total Distance | | 0.12 | 3.00 | 3.12 |
| Now that I'm working again, I have to adjust my schedule. I didn't get up early enough to do a full hour, but I'm getting to where I can handle 3 continuous miles. Since I had about 30 minutes, that's what I did.
see here
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| Brooks Defyance 7 Miles: 3.12 |
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| | Slow miles | Fast miles | Total Distance | | 0.61 | 3.00 | 3.61 |
| 5 min walk
3 mile run
walk the rest of the way home
see here
|
| Green Pure Flow Miles: 3.61 |
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| | Slow miles | Fast miles | Total Distance | | 1.77 | 3.00 | 4.77 |
| 5 min walk
1 mile @ 180
10 min walk
1 mile @ 180
10 min walk
1 mile @ 180
short walk
see here
|
| Black Pure Flow Miles: 4.77 |
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| | Slow miles | Fast miles | Total Distance | | 1.12 | 5.00 | 6.12 |
| The Buffalo Climb. First time running 5 continuous miles in a long time.
see here
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| Brooks Defyance 7 Miles: 6.12 |
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| | Slow miles | Fast miles | Total Distance | | 0.38 | 3.00 | 3.38 |
| Running around Flat Iron.
see here
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| Green Pure Flow Miles: 3.38 |
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| | Slow miles | Fast miles | Total Distance | | 0.58 | 3.00 | 3.58 |
| Easy 3 miles.
see here
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| Black Pure Flow Miles: 3.58 |
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| | Slow miles | Fast miles | Total Distance | | 1.48 | 3.00 | 4.48 |
| 5 min walk
1 mile at 180 bpm
8 minute walk
1 mile at 180 bpm
8 minute walk
1 mile at 180 bpm
walk rest of the way home
see here
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| Brooks Defyance 7 Miles: 4.48 |
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| | Slow miles | Fast miles | Total Distance | | 0.61 | 3.00 | 3.61 |
| 3 laps around the 1-mile loop at Flat Iron Mesa. My watch had it at 0.9, but my watch tends to under-calculate mileage.
see here
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| Green Pure Flow Miles: 3.61 |
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| | Slow miles | Fast miles | Total Distance | | 0.49 | 6.00 | 6.49 |
| 6 miles on the JRP. It looks like I was faster coming back than going out. I suppose that means going out had a net elevation gain--which would make sense since I was running against the flow of the river. It didn't seem that way, though. I'm happy my fastest mile was my last. I thought that 6th mile was going to be tough.
see here
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| Brooks Defyance 7 Miles: 6.49 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.00 | 3.00 |
| Three around the neighborhood
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| Green Pure Flow Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 3.00 | 4.00 |
| 5 min walk
1 mile @ 180 bpm
6 min walk
1 mile @ 180 bpm
6 min walk
1 mile @ 180 bpm
6 min walk
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| Black Pure Flow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.30 | 3.00 | 3.30 |
| There is no substitute for running.
I took a month off from running because my shins were starting to hurt again. I've been biking and my fitness has been improving on the bike, but running was pretty difficult this morning. It might have something to do with an epic mountain-biking adventure gone wrong on Saturday that I'm still recovering from. 7 hours is a long time to spend on a bike at 8-10,000 feet.
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| Brooks Defyance 7 Miles: 3.30 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Ran around Flat Iron. I was going to start running again a couple of weeks ago, but I was with my extended family and whenever that happens I get sick, so I let the exercising lapse while I got better and lost all my extra mitochondria and muscle strength and so forth. What I didn't lose is shin tension. That just seems to be there no matter what. Unless I wear compression sleeves. So I'm wearing compressing sleeves.
Somehow I need to find a way to force myself to work on lengthening the muscles on the backs of my legs. I had a routine that was working, but it just took so much time. I have to, though, because that is the only way I can run without shin pain.
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| Brooks Defyance 7 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.60 | 3.00 | 3.60 |
| Ran easy around the neighborhood to avoid any elevation change. I've either biked or run every day this week and my legs are really sore.
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| Black Pure Flow Miles: 3.60 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Biking
6.5 miles. Little Cottonwood Trail
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| | Slow miles | Fast miles | Total Distance | | 0.40 | 3.00 | 3.40 |
| I'm just guessing because my watch was confused by the cloud cover this morning and was over-reporting my distance. I'll have to have a closer look when I download the data.
Edit: As I suspected, my GPS unit had me all over the map. These storms have been a little crazy. Either that or the Russians hacked into the GPS system and were messing around today.
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| Brooks Defyance 7 Miles: 3.40 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Biking
6.5 miles. Little Cottonwood Trail
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Biking
6.5 miles. Little Cottonwood Trail
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| I walked for 5 minutes, ran 3 miles, and then walked the rest of the way home--which took a little less than 5 minutes. I logged it all as slow because I was running easy. I'm not running a lot, but I have been mountain biking a ton. I need to get it to 3 days biking/3 days running each week until it starts getting too cold to bike and then I'll do more running.
Data
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| Green Pure Flow Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.7 miles biking.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Running around the neighborhood at night.
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| Brooks Defyance 7 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.8 miles biking.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10.3 miles biking at high altitude.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 8.4 miles biking.
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 3.00 | 3.50 |
| Ran down to waters and up the German-Pay switchbacks.
see
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| Black Pure Flow Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.7 miles biking. New PR for Little Cottonwood Trail.
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Ran with Stacie this morning
see here
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| Green Pure Flow Miles: 3.50 |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.5 miles mountain biking. Little Cottonwood Trail
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| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 4 miles at night after BYU curb-stomped Texas.
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| Black Pure Flow Miles: 4.30 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Leg workout at the gym because it was too wet to go biking. I was going to ride the stationary bike after the leg workout, but I felt light-headed so I decided to stop.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles around the neighborhood.
tp
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| Green Pure Flow Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.5 miles mountain biking Little Cottonwood.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles up to Albion and back.
data
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| Brooks Defyance 7 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Just under 8 miles mountain biking.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| 4 miles up to Albion and back. I had to run fast because I needed to get home in time to take Liz to school. I did it in under 40 minutes--which felt good.
Also, good to get out on Monday.
...
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| Black Pure Flow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.7 miles mountain biking.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Leg workout at gym. Was going to run afterwards, but didn't have enough time.
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 11.2 miles mountain biking. Set segement PRs all over Little Cottonwood Climb.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles slow. Tired legs. Last week I sacrificed a bike ride for weight training. This week a sacrificed a run. Legs are still sore from Wednesday and from a big ride yesterday.
...
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| Brooks Defyance 7 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.20 | 1.00 | 3.20 |
| 3 miles late at night. I wanted to go biking today, but could not fit it in to the schedule.
...
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| Green Pure Flow Miles: 3.20 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 12.9 miles mountain biking
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| Ran 4 miles, but my GPS watch battery died mid-run. Too bad, because I was feeling good and wanted to see how fast I went.
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| Black Pure Flow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 6.6 miles Mountain Biking.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| Felt like crap this morning. Ran 4 miles anyway. I felt fine running.
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| Green Pure Flow Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 4 miles. Started slow but ended pretty fast without really thinking about it. My mind was wandering and as I approached the light at Highland, I noticed that I was running pretty fast. I'm not sure when that started as it wasn't a conscious decision.
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| Black Pure Flow Miles: 4.00 |
|
| | Slow miles | Fast miles | Total Distance | | 101.11 | 121.83 | 222.94 |
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| Green Pure Flow Miles: 68.13 | Black Pure Flow Miles: 76.40 | Brooks Defyance 7 Miles: 78.41 |
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