:-)

May 04, 2024

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Location:

Orem,UT,

Member Since:

Mar 31, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:

CJC 21:47

10k:

Payson Onion Days
9/08	47:13
9/09	47:09

(aided Spectrum 43:18)

Half Marathon:

Hobble Creek
8/08	1:41:50
8/09	1:39:01

Painters 1-17-09 - 1:39:49

Marathon:

1: 2005 Toronto 3:55
2: 2006 Marine Corp. 4:40 (ouch)
3: 2007 St George 3:46
4: 2009 St George 3:43

Short-Term Running Goals:

Stay healthy!

Would like to BQ - need to shave 23 minutes off PR.

Long-Term Running Goals:

Keep running.

When I started running my wish that turned into a goal was to qualify for Boston. Just so I could say "I qualified for Boston."

AFTER BQ, I think I will do some Tri events. For sure some Half Ironman events, and see where that takes me.

Personal:

Married to Kelly (with a 'Y')

:-)

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Cumulus 11 (Aug 10) Lifetime Miles:						155.95

Tue, Jun 02, 2009

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

Ran the library route. This is just opposite of the way I have been running. Going the other way there is a gradual uphill for the last .8 of the first mile, then a fairly good downhill. The way I went today I figured it would let me get some flat miles in for some warmup. It feels like it worked. My achellies is feeling "ok". There is some soreness lingering back there, but nothing like it has been.

Smooth reccommended that I use a foam roller and roll my ITB. So last night I borrowed Kelly's foam roller. OUCH that is all I can say. That darn thing hurts. BUT, I will do that thing all the time if I need to! I'll try it for a few days and see how things go.

Time: 45:09

Avg Pace: 7:28 min/mi

Best Pace: 6:17 min/mi

Asics Cumulus 10 (Apr09) Miles: 6.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From maurine on Tue, Jun 02, 2009 at 10:18:05 from 63.255.172.2

Jon - if it hurts really bad - it means it is needed. Sometimes I will do a roll holding most of my body weight, switch to an area that is not as tender, then go back a few more times to put more pressure on. Have you had Kelly do any massage on the achilles to see if deep tissue massage helps? (you can also roll it some too)

From jona on Tue, Jun 02, 2009 at 11:15:22 from 67.214.249.195

Maurine, I rolled from my waist down to the top of the achilles. I'm amazed how all most all the muscles were sore. I found the ITB hard to get to. But when I could find it while rolling it was SORE!! I guess I need to be better about stretching eh?

From jefferey on Tue, Jun 02, 2009 at 11:39:45 from 67.171.56.220

Welcome to the Stick of Pain! Nice pace dude -

From Smooth on Tue, Jun 02, 2009 at 14:13:14 from 71.36.64.213

NICE run. The first time I did the foam rolling, it was sheer torture. It gets easier each time. It basically is rolling out the very tight muscles. The ITB is a huge fascia along the lateral side from hip to just pass the knee. Do not roll over the joints or bones, just the muscles. Here's an article that RivertonPaul sent me 3 weeks ago when I suffered from acute ITBS. There are two more articles he posted on my blog on May 11. if you're interested in reading about ITBS.

http://runningtimes.com/Article.aspx?ArticleID=3528

Oh yeah, Teena did some deep tissues magic on my ITB too. May be Kelly can work on yours. GOOD LUCK!

From Sunnyrun on Tue, Jun 02, 2009 at 15:07:26 from 209.33.198.132

Great Article Smooth.

Jon - I ditto your "OUCH" with the roller, it hurts!

From Kelli on Tue, Jun 02, 2009 at 15:43:38 from 71.219.98.183

The pain is good for you!!!

We are running the 5k in Provo on the 4th of July. Are you?

From Kelli on Tue, Jun 02, 2009 at 15:44:04 from 71.219.98.183

Oh, and I just noticed your blog title. Funny!

From jona on Tue, Jun 02, 2009 at 15:50:00 from 67.214.249.195

Smooth, good article. I will continue to roll that out. I feel the pain at the top of the ITB, only when I push the miles up higher than 11-13 do I feel some pain in the knee. I will continue the rolling/stretching though, seems to help and the article indicated it to be a must. Maybe start some strength training on it as well.

Sunnyrun - that is spoken like someone that has rolled!

Kelli, I haven't planned on running that 5k. Do you have a web site I can look at for all the info? Tell Scott hello. How is his training for UVM going? What is his strategy?

From jona on Tue, Jun 02, 2009 at 15:51:16 from 67.214.249.195

Oh, Kelli - I don't know, I don't like pain. I'll freely admit I am a big baby when it comes to pain.

From Sunnyrun on Tue, Jun 02, 2009 at 16:07:07 from 209.33.198.132

JA- I have once or twice. It gets better with time!

Im running the Provo 4th. We are coming up for a Volleyball Tourney - I'll have to find you'all at the Starting Line.

From jona on Tue, Jun 02, 2009 at 16:11:31 from 67.214.249.195

Sunnyrun - That would be cool to see you at the start. Just make sure you wait for me at the finish line and console me after you and Kelli chick me! :-)

From Kelli on Tue, Jun 02, 2009 at 18:11:18 from 71.219.98.183

I will be in the VERY back of the line running with a jogging stroller and my 9 and 10 year old. At the memorial Day 5k they finished in 30 and 34 minutes, so we will see how long this one takes us!

http://www.freedomfestival.org/run

Scott has been knocked out with the worst allergies since he delivered hay 18 years ago. he is so tired and miserable. But, his strategy is to start a little slower and aim for a negative split if things go well.

From jona on Tue, Jun 02, 2009 at 18:24:29 from 67.214.249.195

Kelli, what is slow for Scott? Is he going to go for 7:30 pace or slower? He should get someone to pace him for the two halves just to keep him at the pace he wants. If he is running with a pacer chatting to them, he will keep his desired pace. He is good at staying with someone. (at least in training)

From Kelli on Tue, Jun 02, 2009 at 18:46:12 from 71.219.98.183

I think he said he wants to aim for 7:30-7:40 the first half. I may try to run the last 10 with him, if I can get myself up that far (being parked at the end of the course makes that hard!) We are still trying to figure it all out.

From jona on Tue, Jun 02, 2009 at 19:06:26 from 67.214.249.195

Wow. He needs a total ave pace of like 7:25 or something like that right? So he will be looking to run the last half at 7:10 or better. Wow he is fast! And you too! WOW.

From Kelli on Tue, Jun 02, 2009 at 19:22:53 from 71.219.98.183

This race is more of an experiment to run faster and not cramp. I think he is shooting for 3:25 or so.

From Teena on Tue, Jun 02, 2009 at 22:03:33 from 67.177.20.13

Love the blog title as well!!!

Also ... practice that cool yoga pose!!! And then post a pic of you doing it! That would rock!

Check out that 6:17 pace. WOW!!! :)

From Jon A on Wed, Jun 03, 2009 at 11:16:39 from 67.214.249.195

Kelli, 3:25 rocks. So he isn't concerned with BQ? Or is that part of the experiment (trying to take some of the mental pressure off)? I sure hope he figures it out. He is very fast.

Teena, Yeah right. Oh wait, I did that pose. Never mind that it was only one hand in the air. the other was holding on to a railing. :-)

From Kelli on Wed, Jun 03, 2009 at 18:40:24 from 71.219.98.183

He is just trying to figure out what will work to make him not cramp up. If he is feeling good, he will push, but since he just ran a marathon 3 weeks ago he is not worried about the BQ. We will save that for St George.

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