Justin Park

A.M. - 60 minute treadmill run down at the Life Centre. I just felt like an easy cruise today, so I set her a 9.0 and flat and let 'er go. Just me, my thoughts, and some good tunes on the iPod.

A.M. - Same route as Tuesday, but slower. Expected to feel a little better today than I actually did given the easy one I had yesterday. The body had other thoughts, so it was a bit of a slog...Probably due to the sleep factor (I know I need to take the zzz's more seriously and get consistent. It's all over the place right now). Oh well, I'm just grateful for the chance to get out and go. I always enjoy mornings like these and getting out in the cool morning air and running on the lightly snow-dusted roads.

A.M. - ~31 minute treadmill run at the Life Centre. Had intended to go an hour, but I woke up later than I should have and thus had a late start. Started with 5 mins at 9.5 mph and flat. Then 5 more at 10.0 and flat. The started progressive inclines;  3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0. Intended to go 5 at 3.5, but chickened-out a little more than 2 minutes in, so at about minute 27, I backed it down to 9.5 for 4 minutes and called it a day. Not much will power today. Oh well. I'm just grateful to have been able to run.

A.M. Standard extended Little Cottonwood run. Essentially the same route as last Saturday, but added an extra mile to get 13. For the extra mile, instead of turning north on Eastdell (2300 S) to come home, I kept heading east all the way to the top of Sego Lily (a nice little hill at the end), then north for a little ways and then down Karalee. I haven't ever went that way before, but I liked it. Didn't push real hard today, but my time and pace were faster than what I typically do this run in. Its a hilly course with lots of turns. Averaged 6:33/mi for the run with a couple of sub 6's and a few other low 6's. Felt good and a good run overall.

The last few weeks I've been ending up with right around 50 miles for the week. From my perspective, that's great for me for this time of year and I hope to hold it at that level for a while (time will tell as work ramps up the next couple of months). Over the past couple of years I've probably averaged 30-40 this time of year. Must be the psychological effect of using the blog this year and watching the mileage board. It amazes me that so many of you are putting up such big mileage right now. Perhaps that's been the norm, but I guess I'm just taking notice now. Its inspiring and explains why you are so good.

 P.M. - Added about a 22 mile road bike ride with friends Scott Tasker and Dayne Hassett. We rode from Scott and Dayne's neighborhood south on 700 E to just past 12300 S. Then up to 1300 E and out to the Draper trail. Then rode to the end of the trail. We then came back pretty much the same way except we stayed not the Draper trail all the way to the turnabout rather than riding 13th. Nice easy ride. It was good to get out on the bike. I love the silky smoothness of my Cervelo. Me and these guys and a couple others are doing the 2 day MS ride toward the end of June. We're going to go for the max of 100 the first day and 70 the second. It'll be fun, but lots to do to get ready before now and then...Running shape doesn't straight-translate to biking shape.

Rest day. Didn't do anything physical. Didn't even walk to church. Just went to church, watched the Superbowl and ate too much pizza and junk during the process.

A.M. - 60 minutes of treadmill fun. Good run, went as follows:

5 minutes @ 9.5 mph, flat
5 minutes @ 10.0 mph, flat
20 mins @ 10.0 mph with progressive inclines: 3 mins each at 1.0, 1.5, 2.0, 2.5, and 3.0. Then 5 mins at 3.5.
Then back to flat for the rest of the run, speed as follows:
5 minutes @ 10.0 mph
10 mins @ 10.5
10 mins @ 11.0
4.5 mins @ 11.5
30 seconds @ 12 for the heck of it.

Felt much better today than Friday when I last attempted this. I'm happy to report that my Aegis haven't been causing me to get that hot spot under my right foot for the last serveral times I've worn them.

A.M. - Little Cottonwood out-and-back with a slight twist so I could end up with 9. Nice and easy. Total time was a little over an hour.

A.M. - 60 minutes on the treadmill:

5 minutes @ 9.5 mph, flat
5 @ 10.0, flat
20 mins @ 10.0, with 5 mins each at inclines of 1.0, 1.5, 2.0, and 2.5 (was going to try and stick it out for 5 more each at 3.0 and 3.5, but wasn't feeling it today, so decided to wuss-out)
5 mins @ 10.0, flat
5 mins @ 10.5, flat
5 mins @ 10.0, 1.5 incline
5 mins @ 10.0, 2.0 incline
2.5 mins @ 10.0, flat
2.5 mins @ 10.5, flat
2.5 mins @ 11.0, flat
2.5 mins @ 11.5, flat

+cool down, gravitron, and a pathetically short session of stretching. Besides not being able to stick the incline like I planned, still a good run. Felt good despite not having slept well last night.

A.M. - Slow easy run same route as Tuesday.

A.M. - 60 of flat incline treadmill running at the Life Centre. My other two gym runs this week involved incline, so I wanted to take this one flat and a little faster. Went as follows:

5 mins @ 9.5

5 mins @ 10.0

25 mins @ 10.5

20 mins @ 11.0

5 mins @ 11.5

cool down, gravitron, stretching, off to busy season!

A.M. - Did the reverse Wasatch/Little Cottonwood Rd triangle this morning. I had intended to do 14 today by essentially doing the same route as last Saturday (except with the reverse triangle this time) and then tacking on a extra mile at the end, but about mile 9 my tummy wasn't having it and I knew I wasn't going to make it without a pit stop. Fortunately, I was close to home to make a quick stop (9.7 mi. at that point; 6:48/ave mi). Then went back out for another 4.4 more, but instead of finishing the originally planned route, I just improvised by twisting and turning on various roads in my neighborhood (6:40/ave mi for the 4.4). I hate having to make stops in the middle of a run, but occasionally the gutt has a mind of its own. Still a decent run. I plan on doing a 15-miler [uninterrupted!] next Saturday.

Rest day.

A.M. - 50 minutes on the treadmill at the LifeCentre:

5 mins @ 9.5 mph, flat
5 @ 10.0, flat
25 @ 10.0, progressive inclines of five minutes each at 1.0, 1.5, 2.0, 2.5, and 3.0
5 @ 10.0
8 @ 10.5
2 @ 11.0

cooldown, some Gravitron, lunges, stretching

A.M. - Standard Cottonwood Rd. route. No extra. Nice cool weather and relaxed. Averaged just under 7 minute pace.

I'm a little worried about the inner side of my left tibia. I've been noticing it lately. Not painful yet, but 'noticable'. It's kind of reminicent of the periosteal heave (as the sports doctor called it) that I had two summers ago at the same spot on the right side limited me for months and I'm convinced was a stress fracture. Something about my running style, the types of runs I'm doing, the shoes, or something must be putting extra burden on my lower legs. I'll be watching it closely and hopefully be disciplined enough to change things up, cut way back, or stop if it continues to progress. Not worth having a prolonged injury.

A.M. - 60 minutes on the treadmill. Was anxious to see how the shin/tibia was going to be today. I did a nice slow warm-up. I noticed it a little at first. Again, no pain, just noticable. After 10  minutes into the run, it was all but gone. Good news is that it doesn't seem to be progressing. I'll continue to monitor closely. Today went as follows:

5 minutes @ 9.5 mph, flat
5 @ 10.0, flat
30 @ 10.0, progressive inclines with 5 minute intervals each at inclines of 1.0, 1.5, 2.0, 2.5, 3.0, and 3.5 (final stuck it after going just 20 and 25 mins the last 2 attempts)
10 @ 10.0, flat
5 @ 10.5, flat
5 @ 11.0, flat

Stomach was just a tad off this morning, but not enough to impact the run. Lindsay mentioned that her's was off too. Isabelle was fussing on-and-off during the night and Linds thought her tummy could have been the issue. I wonder what we could have ate to cause it. I'm fine now.

A.M. - Standard Cottonwood Rd run with the twist on the way down to end up with 9. Went pretty slow.

A.M. - Didn't have time for much today. 5 miles on the treadmill in just over 30 mins.

5 @ 9.5 mph, flat
25 @ 10.0 mph, flat

A.M. - This was basically my bread-and-butter 12-mile course (Little Cottonwood Rd/Wasatch Dr.; normal direction for the triangle) with some extra miles toward the end. Rather than turning south at 9800 South and Roseboro Dr, I stayed on 9800 South going west all the way until it wrapped into Sego Lily Dr. Then it was about two miles of some good climbing to the top of Sego Lily. Then north to Karalee Dr. and back down (west) and then had to wind around the neighborhood a bit to get the last mile. I've never run this variation before, but I liked it, especially the long 9800 South part.

This morning's schedule was a little weird. I slept in until about 8. Lindsay hadn't got back from the gym yet. So I worked for a couple hours (gotta love the life of an accountant in February) and finally got out for the run about 11. I hadn't eaten anything except for a GU. I felt good and had a good run by my standards. Its probably thanks to the easy run yesterday. Average 6:18 ave/mi, only had one mile at more than 7-min pace (mile 3, uphill), and had 4 sub-sixers (5:52 ,5:49, 5:38, 5:30 for miles 6, 9, 10, and 11, respectively; all mostly downhill).

While I was out, I saw Carol Steppan from the ward out running. Also got a high-five from my buddy Will McKnight from out of his car window.

Rest day

A.M. - Good 60 minute treadmill run at the Life Centre:

5 minutes @ 9.5 mph, flat
5 @10.0, flat
20 minutes @ 10.0 mph with progressive incline. 3 minutes each at 1.0, 1.5, 2.0, 2.5, and 3.0, then 5 mins at 3.5
5 @10.0, flat
10 @ 10.5, flat
10 @ 11.0, flat
4 @ 11.5, flat
1 @ 12.0, flat

10 minutes on the stair machine for the heck of it, gravitron, lunges, stretching. Off to a nice long work day in the audit room down at NSP... Happy President's Day!

A.M. - Standard 8.7 out-and-back. Pretty slow (1:02 and change). Not great sleep last night and the tibia/shin was bugging a little more than usual. I self-massaged it good afterwards and it's felt during the day. Maybe just not stretched out enough. Going to have to see if running tomorrow is smart or not. Will be a game time decision.

A.M. - To help the shin/tibia out a little, I've decided to take a few easy days. Today was an easy treadmill, all flat:

2.5 minutes @ 8.0 mph
2.5 @ 8.5
~29 @ 9.0

Noticed the shin/tibia, but really not painful and not too bad.

Got home late last night to a mail package with my new pair of Brooks PureFlows. Used my St. George Running Center gift certificate from last year's SGM to get them. So of course I had to use them this morning.

Another relatively easy TM run (45 minutes):

5 minutes @ 8.5 mph, flat
5 mins @ 9.0, flat
5 mins @ 9.5, flat
10 mins @ 9.5 @ 1.0 incline
10 mins @ 9.5 @ 2.0 incline
10 mins @ 9.5 @ 3.0 incline

Cooldown, gravitron, lunges, stretching.

So far, I like the PureFlows. They are comfortable and fit well. I can definitely tell that they have a lower drop and are more minimalist-style than most of other current trainers. Of course, I'll need more time to determine how I really feel about them, but initial impression is good. I plan on making them my staple outside shoes for the next little while. I'm most definitely going to retire the DS trainers (which are really worn) and probably the Ravenna's pretty soon.

Tibia/shin felt about the same as yesterday. Doesn't seem like its progressing, which is good.

A.M. - Easy treadmill run again, not quite as much time this morning:

5 minutes @ 9.0 mph, flat
5 @ 9.5, flat
10 @ 9.5, 1.5 incline
10 @ 9.5, 2.5 incline
2+ @ 9.5, 3.5 incline

A.M. - Another relatively easy morning on the treadmill to nurse the shin/tibia:

5 minutes @ 8.5 mph, flat
5 @ 9.0, flat
5 @ 9.5, flat
5 @ 10.0, flat
5 @ 10.0, 1.5 incline
5 @ 10.0, 2.5 incline
5 @ 10.0, 3.5 incline

Shin actual felt even better than the last few days. Would have liked to have gone more today, but had a hard time getting up today and had to share gym time with Lindsay and then had a full day of work in Provo.

Congrats to those of you who had good races today!

Rest day. Walked to and from church and around the block in the afternoon with Linds and Isabelle.

A.M. - Real simple treadmill run this morning:

5 minutes @ 8.5 mph, flat
10 mins @ 9.0, flat
20 mins @ 9.5, flat

Tibia/shin was just 'ok'

A.M. - Yet again, another relatively easy treadmill run. A little more juice than yesterday though. Tibia/shin was almost not noticable most of the run, probably best that its been the past week. I'm really digging the Pure Flows. It's probably just in my head, but my leg seems to feel better on the days I wear them.

5 minutes @ 9.0 mph, flat
5 mins @ 9.5 mph, flat
5 mins @ 10.0 mph, flat
20 mins @ 10.0 mph with progressive inclines. 5 mins each at 1.0, 2.0, 3.0, and 3.5.

Cool down, lunges, limited stretching.

Work is really crazy this week since were issuing a major client's report early next week. I'm expecting to work past 11 tonight and I'll probably sleep at the Provo Hampton tonight. Which means that tomorrow's run will be through East Bay somewhere.

A.M. - Spent the night in the Provo Fairfield Inn last night (Hampton right by my client was full). I liked the fact that I didn't have to deal with the normal 45 min commute this morning, but of course would have much rather been home. I did an out-and-back from the hotel which first went southeast out of East Bay and over the RR tracks to Main Street. Then a left on Main and on down to the intersection at 400 W and then back. On the way out, I counted at least two dead deer and a dead cat on the side of the road. It no sooner occured to me that the speed limit on Main was 50 mph and I was probably really stupid for running a large portion of the first half on the righthand side of the road (the shoulder of the road was pretty wide at least).

I didn't have the Garmin or my watch, but the run took a little more than an hour. Mapquest indicated it was about 4.7 point-to-point, so 9.4 total for the run. No a shabby distance compared to what I've been doing the past week. Tibia/shin was almost non-noticeable. I was wondering how it would be the first day out on the roads in over a week.

Another late one is on tap for tonight and I'm debating whether to hotel it again. Probably won't though.