Finally linked two ok weeks in row. Graduated college this week. Feeling pretty good running-wise. Not going to push it for another month or so.

On one night run this week I was able to keep my pace below 8 min miles with my HR under 160. I think the 40 degree temperature made me more a little more efficient.

Some pics from our trip to Zion last week:

Haley's family making lunch

Bed head

Me and Halebombs

Mon: 4.5

Tues: 5

Wed: 5

Thurs:

Fri: 5

Sat: 6

WEEKLY TOTAL

25.5

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Here's a chart I pulled off of one of the blogs I follow. It shows the effects of training according to the MAF theory. The basic idea is that focused training at an aerobic HR allows you to develop efficiency at that output, increasing speed. Most athletes train at harder intensities improving speed and power, but neglecting aerobic endurance base.

MAF Test

Today I adjusted the screen on my Garmin not to show pace. I paid close attention to my heart rate and didn't let it get over about 160. I have a pretty good resting HR of 51 and can really crank up my heart rate to just a few beats shy of 200. Not too proud of how slow I actually had to go to make this work:

Mile	HR	Pace
1	144	10:25
2	155	9:03
3	158	9:11
4	160	9:26
5	159	9:50

The first mile was a warm up, then my pace steadily slowed over the next four miles. I plan on doing this test again in about 4 weeks to track progress. Sure would be rad to get my pace down to 7:30 with a heart rate of 160 like that guy from the graph.

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Went down to Zion this week with Haley's family. Jogged around a little bit there. Foot's not 100% better, but it's improving.

Here's a nerdy Excel graph I made. The mileage goals are super tentative and I've been below them every week because I've been nursing my foot.

Been learning a little about HR and the MAF test. I'm going to focus on this type of training for about 3 months.

Mon: 3.5

Tues: 2

Wed: 3.5

Thurs: 2.5 +5

Fri: 3

Sat: 5

WEEKLY TOTAL

24.5 miles

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I took it easy this week, except for two basketball games we had. My foot's getting slowly better despite abusing it playing in our basketball tournament.

Mon: 3.5

Signed up for the Bear 100. (24 weeks to go) Got some very supportive insoles.

Tues: 1

Won our basketball game. We're now in the final four. This is getting exciting. I tweaked my arch playing though. We have our next game on Friday. I'm not sure if I should play in it. After the game, I lifted for 45 minutes and ran home.

Fri:

Bouldered with Haley. Had our final 4 game. Lost. Jake hurt his LCL pretty bad. He has a doctor's appointment in a couple days to get an MRI.

WEEKLY TOTAL

4.5 miles

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Look how tired Quin was at the end of his 9:24 50 miler. I offered to let him run through the finish by himself. He said "No, you're going to have to keep me from falling."

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Last week I wrote about how far within my limits I was. However, 24 mile week with a very easy 12 mile run took a bigger toll on my body than I would have liked. I basically didn't run at all due to what I think is plantar fasciitis. So much for my first week of training being my lowest milage week.

After doing more research about running induced foot injuries than I've done for my two 400 level econ term papers due this month, I think I have it figured out.

Stress in the bottom of my foot was caused by some combination of the following:

a. Over-pronation: this might be a stretch, but I wore some shorts that irritated my inner-thigh, possibly causing me to subconsciously widen my running stance. A wider stance puts your center of gravity on the inside of your foot, leading to more stress on your arch.

b. Tight calves/hamstrings: A tight muscle somewhere demands compensation from somewhere else: the bottom of my foot, in this case.

c. Too much running too soon: I haven't really run for six months, that's plenty of time for muscles to forget how to do their jobs. I used to run 24 miles in 3.5 hours. My body can't handle that over seven days now, I guess.

d. Running in NB MT101's too much: These shoes are really fun to run in. They have no arch at all, and are probably more stress on my feet than my feet are ready for right now.

This week, I've attempted to solve a through d:

a. Over pronation: Easy, concentrate on running form and adjust as is necessary.

b. Tight calves/hamstrings: 10 min stretching regimen 2-3 times a day.

c. Too much Running: Run less.

d. NB MT101's: Purchased the Hoka Bondi B's. Big, soft, light shoe. Also, expensive; one for the price of two.

Mon: 35 min on stationary bike

Arch felt sore. I opted not to run. Got on Jake's stationary bike in front of my laptop and watched half an hour of old Tour de France clips on YouTube.

Tues: lower body lifting

Been icing, rolling, and Tiger-Balming my plantar fascia for two days. Rode my bike to the BYU gym. Did 10 min on the elliptical machine. Then I made up a 40 min leg circuit and rode home.

Wed: 45 min on stationary bike

Plantar fascia is getting better. I'm really trying to nip the problem in the bud. I've heard horror stories about plantar fasciitis lasting for months and months. Watched Food, Inc. in front of the bike in our front room. I put on my heart rate monitor and kept my HR around 145 for 45 minutes. I don't know anything about HR zones. Very sustainable effort. Iced and stretched after.

Thurs:

Bought Hokas and ate at Bruges in Salt Lake with Haley.

Fri:

Skied all day at Alta, didn't ice or stretch.

Sat: 4 miles

Ran an easy 4 miles with Haley after dark in the rain. She's training for the Utah Valley Half Marathon. Foot felt ok. Wore the Hokas, very cushiony.

WEEKLY TOTAL

4 miles

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Every Nike commercial or Gatorade ad shows people pushing beyond their limits. Coaches give halftime speeches about giving 110 percent.

You should never push beyond your limits. You should never give 110 percent.

We have limits for a reason and staying within them is how we achieve our full potential. Machines break when required to operate beyond maximum capacity, and, so do we.

I'm still easing back into the whole idea of running this week. I'm staying well within my limits, giving nowhere near 110 percent. Because I've learned that if I operate beyond maximum capacity, I'll break.

Mon: 5 miles (0:47:25)

Ran up to the gate in 25:30. I guess I’m in about the same shape I was around thanksgiving. In September I did the same climb 5 minutes faster. Wore Mckay’s Boise High shorts and got chafed pretty good.

Tues: 3 miles (0:22:22)

Did a flat loop around south Provo in the dark. Wondering how bad of an idea it would be to pace Quin this Saturday at the Antelope Island 50 miler.

Wed: 6 miles (0:55:00)

Ran from Rock Canyon over the 2^nd gate with Phil. I skied at Canyons all day pretty hard, then climbed in Rock Canyon till 8:00 and ran till 9:00. Really should have eaten better throughout the day, cause I felt pretty nasty on the way back. Most of the run was in the dark without a light.

Fri:

Skied hard at Deer Valley with Wade all day. Bouldered with Haley until our intramural basketball game at 9:00. Won our game which puts us in the sweet 16 of the lowest division at BYU.

Sat: 12 miles

Drove up to Antelope Island to pace Quin on his first 50 miler. Barely got to the mile 44 aid station in time to run the last 6 with him. He killed it the last hour and finished just under 9:30. Hurried back over to the same aid station to pace Robbie Woog for the same stretch. Fun day that made me excited to race. Got close to buffalo. Stinky.

WEEKLY TOTALS

24 miles; not sure on vert or time; flat and slow week

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