Justin Park

Sasha introduced me to the blog several years ago and for the longest time I've really enjoyed reading the blogs and race reports of several of you fabulous Utah runners out there. But to this point, I haven't done so much as a lick of my own tracking/blogging. Admittedly, I've historically done a very poor job of tracking my own workouts and miles. So, being the New Year, I figure what better time to make a resolution and and see if I can start doing a better job. Afterall, measurement is supposed to lead to improvement, right? I figure that using this sort of public forum will help keep me a little more honest and regular as opposed to if I were just keeping a private log.

For anyone who cares to look at my posts, I'm warning you that they're going to be quite boring. Especially these first several months while I'm particularly busy with work (CPA). I'm a fairly unsophisticated, run according to feel-type runner. I aim for 6 morning runs a week (rest Sundays) and prefer to stick to my handful of bread-and-butter workouts and follow a general pattern of alternating treadmill days with outside days. So here it goes...

AM - 50 minute treadmill run at the Life Centre. Still on holiday from work today so I slept in and got to the gym later than usual. Could hardly find a parking spot because of all the resolutioners and (not to my surprise) one of them was on my favorite treadmill when I first walked in. Did a few slow laps around the track to warm-up, then some stretching, and did a set on the Gravitron. Didn't have to wait too long for my mill to open up. Workout went as shown below (easier to show this way rather than in paragraph-form):

- First 5 minutes at 9.5 mph, 0 incline
- Next 5 mins at 10 mph, 0 incline
- Next 20 mins at 10 mph with progressive incline (first 3 mins at 1.0 incline, next 3 mins at 1.5, next 3 at 2.0, 3 at 2.5, 3 at 3.0, and 5 minutes at 3.5)
- At 30 minutes into the workout, back do to 0 incline, still 10 mph
- At 35 minutes, up to 10.5 mph, still 0 incline
- At 45 minutes, went to 11 mph, 0 incline, to finish things off.

5:55 average pace

After some cool down, did another set on the Gravitron, then some lunges and stretching, and then called it a day.

I like this workout because it has a good little mix of incline and then some faster running toward the end. Its definitely enough to get the heart pumping and a good sweat going. Hardest part is at about minutes 27-30 while at the 3.5 incline. I usually start feeling it pretty good about then. Sometimes I'll chicken-out at about this point and backdown, but I was able to stick it today which makes me feel good for this time of year. I like to think that this run helps my mental ability to tackle hills.

A.M. - Standard Little Cottonwood out-and-back. Was out the door around 5:30 this morning since I had to be at a training meeting in Salt Lake at 8:00. This is one of my favorite staple runs. I leave my house and run south to Sego Lily Dr. Then up and over and back north to 10000 South and up the big hill and around Granite Park. Then up through the neighborhood to Little Cottonwood Rd and eventually to the park-and-ride up near the electric sign (at just over 4 miles). The way back down follows essentially the same route with a slight variation. Total elevation gain is around 585 ft. I felt pretty good today and finished the run in 57 mins flat. Gave a good effort, but wasn't pushing too hard. First 4 miles were all in the low 7s (uphill). Miles 6, 7, and 8 (downhill) were 6:00, 6:00, and 5:50. Average pace for the whole run was 6:32 which is faster than normal (usually closer to 7:00).

Haven't been sleeping well the last week or so, and last night was particularly bad. Funny that you can have those and still feel decent on the run. Must just be the stress of going back to work.

A.M. - Treadmill workout at the gym (35 minutes). All zero incline:

5 mins at 9.5
10 mins at 10
10 mins at 10.5
10 mins at 11

5:50 average pace.

A.M. - Standard Cottonwood out-and-back. Exact same route as Tuesday. Didn't feel quite as peppy as Tuesday, but pace was actually a touch faster (56:12; 6:29/mi).

A.M. - 50 minute treadmill workout at the gym. Pretty much the same progressive incline and touch of faster at the end workout that I did on Monday. Challenging, but felt good. This workout does a good job of working me and seems about right for my level of conditioning right now. For the next little while, I'm not really too interested in stepping it up much beyond this level.

Hey, for anyone reading this, I've got a question... 'Not sure if this is the best place to ask this or if using the discussion board function is better... So, I really like this pair of Adidas Aegis shoes that I'm currently using. They are a good light-weight neutral performance trainer-type shoe (around 9 oz, I think) that fit/feel good. Quite frankly, they're probably the trainer I look forward to using most. Right now, I only use them for about every other treadmill workout. However, when I get about 30 mins into my run I start getting a 'hot spot' under the ball of my right foot (never the left) that gets progressively uncomfortable through the end of the workout. I wanna say it almost gets to the point of a blister. But once I'm done, get the shoes off, and shower, its fine. I don't have this issue with any of my other shoes and really don't want to have to give up the Aegis because of it. The problem has probably been happening to varying degrees over the past 2 months. I use good wicking socks and have various different types. I lace my shoes conventionally the same way on both sides. I started using the shoes back in June and they hardly look worn since they've only been used for mill workouts (although they do have a fair amount of miles on them by now). The only things I can think of are that maybe the shoes really are wornout (though they don't look to be) or I have some kind of biomechanical inefficiency that's causing the problem. Most of my current arsenal of training shoes (see above) are slightly heavier and of the performance stability category. Not sure if that has something to do with it.

I'm thinking of putting a couple strips of tape on my foot to see if that helps.

Anyone got any thoughts/suggestions?

A.M. - Little Cottonwood out-and-back on partly snow/slush covered roads. Although I could do without the wet shoes and high volume of traffic on some of the roads (folks heading up to the ski resorts), I love running in this weather. There's a special serenity about it, especially when you get out in the dark early morning hours (57 mins; 6:50 ave/mi).

Rest day. Walking to and from church was the extent of my physical activity today.

A.M. - 60 minute treadmill run at the gym. Went as follows (all flat today):

5 mins @ 9.5mph
10 mins @ 10
30 mins @ 10.5
15 mins @ 11
+ cool down, Gravitron, lunges, stretching

I think this is the first time I've done 10 miles since October.

A.M. - Short scamper through my neighborhood today. Was up super late last night and didn't get out the door until super late (44:30/ 6:50/mi)

A.M. - 45 minute treadmill run at the Life Centre. Mixed it up a little from the norm and did some incline intervals (3 mins on; 2 flat). Went as follows:

0-5 mins: 9.5 mph, flat
(next 35 mins were all at 10 mph)
5-10: flat
10-13 - 2.5 incline
13-15 - flat
15-18 - 3.0
18-20 - flat
20-23 - 3.0
23-25 - flat
25-28 - 3.5
28-30 - flat
30-33 - 3.5
33-35 - flat
35-38 - 4.0
38-40 - flat
40-45 - flat, 10.5 mph

A.M. - Extended Cottonwood route. From my house up through the neighborhoods and on to Little Cottonwood Road (south side) up to the park-and-ride at the mouth of the canyon. Then down the north side to Wasatch Blvd and back past La Caille up to 9400 S. Then winding down through the neighborhoods to as far west as Roseboro and then up the hill back home. This is one of my favorite routes to do in the warmer months. Today was cold (~20's), but pleasant. It's a bummer that our state isn't getting much snow yet, but I do not miss the icy roads. The Garmin died about mile 9, so not sure what my overall time ended up being, probably 1:25. Felt good.

A.M. - 51 minutes on the treadmill:

0-5: 9.5mph, flat
5-10: 10mph, flat
10-30: 10 mph, with 3 minutes each at 1.0, 1.5, 2.0, 2.5, and 3.0 and 5 minutes at 3.5
30-40: 10mph, flat
40-51: 10.5mph, flat

Good run, but the incline worked me over pretty good today.

A.M. - Same route that I did Tuesday. My wife likes taking the early workout shift on Saturdays including some elliptical machine at home and then down to the gym. So I slept in and didn't get out until late morning. Cool weather, sunshine, nice morning. Relatively slow relaxed run. Ran without the Garmin today. One of these weekends I'll need to work it out with her to where I can make it to Jake and Andrea's group run. Sounds like there were a lot of folks there today. I'm excited to watch the trials today....Go Paul!

Rest day. It was cold and windy; didn't even walk to church today.

A.M. - 50 minute treadmill run at the gym. All flat:

5 mins @ 9.5 mph,
5 @ 10.0
30 @ 10.5
5 @ 11.0
5 @ 11.5

Felt great, but it was, afterall, a flat treadmill run. I put a strips of tape under the balls of my feet to see if that would help the hot-spot problem I've been getting lately when I wear my pair of Aegis. It didn't really help and I'm thinking its because I didn't have enough tape. I'll try more next time.

A.M. - Nice and easy standard Cottonwood out-and-back route. Nice and cold and crisp! No watch.

A.M. - 60 minute treadmill run. Went as follows:

0-5 - 9.5 mph, flat
5-10 - 10.0, flat
10-25 - 10.0 mph with 3-minute intervals at 1.0 incline, 1.5, 2.0, 2.5, and 3.0
25-30 - 10.0, flat
30-50 - 10.5, flat
50-55 - 11.0, flat
55-60 - 10.0 flat

Felt alright despite the fact I didn't sleep very good last night.

A.M. - Standard cottonwood out-and-back. Finished in 59 mins and change. 6:50 ave/mi.

A.M. - Modified and shortened version of my Cottonwood out-and-back run. I've been working on a busy audit engagement the last couple of days and we're pushing to hit a tight deadline. As a result, I was up way too late last night, slept in, and didn't have time to get in much of a run. I was happy to be able to even go today. Anything is better than nothing, of course. About 45 mins and 7/ave mi.

A.M. - 55 minute treadmill run at the Life Centre. Today was supposed to be an outside day and I was looking forward to doing my 12-mile course. However, by the time I got up and was ready to go, it was raining and kind of windy outside and didn't look like it was going to let up any time soon. So I decided to wuss-out and just go down to the gym. 'Was okay with it since yesterday was supposed to be an inside day, but I ended up going out. The gym was particularly warmer than usual, but fortunately I did seem to notice it much during the run. Run went as follows:

5 mins @ 9.5 mph, flat

5 mins @ 10.0, flat

20 mins all at 10 mph with progressive incline, 3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0 and then 5 mins at 3.5

back to flat for 5 mins, still 10.0 mph

10 mins @ 10.5, flat

10 mins @ 11.0, flat 

Cool down, graviton, lunges, stretching.

Wanted to stick it out strong for 5 more minutes to make it a round 60 mins, but I didn't have the will power today. Overall, a good run. Felt good. I'm happy that nothing about the body is bothering me right now (knock on wood). I pray that it continues that way.

Congrats to those who had great races today down in St. George (Fritz, Holt, Superfly, and other). I'm jealous. Here's to a great year!

Rest day. Walked to and from church.

A.M. - Shortened Cottonwood out-and-back. Same as this past Friday.

A.M. - Little Cottonwood Road run. Much of the run was on snow covered roads. I felt very labored during the run and could tell I was coming down with something. Had flu-like symptoms much of the day (chills, achiness) and debated whether to go into work, but ended up going in and was fine.

A.M. - Woke up feeling quite a bit better this morning, but not fully back to normal. Luckily I was able to get a good night's rest. Went to the gym for a treadmill run with not too high of expectations, but felt pretty decent during the run. Went as follows (all flat today):

5 mins @ 9.5 mph
25 @ 10.0
15 @ 10.5
6 @ 11.0

I've been feeling much better today, so whatever was ailing me yesterday seems to have taken its course.

A.M. - Standard Cottonwood out-and-back with a slight twist at the end off my normal route to make it an even 9. Pretty slow run again, but felt substantially better today than the last couple. Had to take a pit stop around 5.5 which is unusual for just a normal run.

A.M. - 60 min treadmill run down at the gym. Started off a little sluggish and was afraid I was going to be in for a long haul. Fortunately, I snapped out of it after 5 or 10 mins and ended up having a decent workout; the best this week. Went as follows:

5 mins @ 9.5 mph, flat
5 mins @ 10.0 mph, flat
Next 30 minutes was a progressive incline all @ 10.0 mph. Five minutes each at 1.0, 1.5, 2.0, 2.5, 3.0, and 3.5 incline
5 mins @ 10.0 mph, flat
10 mins @ 10.5 mph, flat
5 mins @ 11.0 mph, flat

+cooldown, gravitron, lunges, and stretching.

A.M. - Extended Cottonwood route: Up to the park and ride in Little Cottonwood, then down the north side of Cottonwood Road and back south to 94th via Wasatch Blvd. Then weaving and winding down through the neighborhoods to as far west as Roseboro. Then up the hill back home. Felt good. Finished in just under 1:23, about 6:50/ave mi.

Rest day

A.M. - 50 minute treadmill run at the Life Centre. I had to travel up to one of my clients, a mining company, near Green River, WY this morning, so I was up a little earlier than usual to get the run in. Went as follows (all flat today):

5 minutes @ 9.5 mph
10 mins @ 10.0 mph
15 mins @ 10.5 mph
15 mins @ 11.0 mph
5 mins @ 11.5 mph

cooldown, gravitron, quick set of lunges, light stretching, drive to Wyoming!

Long day. Lots of driving, but luckily I didn't have to stay the night up there. 

A.M. - Standard Cottonwood run with a slight variation about 3/4ths through so I could end up with at least 9. Finished in just over an hour 6:48/ave mi. A couple of the last miles on the way down were just under 6-min pace.