Justin Park

A.M. - 40 minutes on the stair stepper

A.M. - 35 minutes on the treadmill. I didn't intend for this to be a hard workout, and in truth it wouldn't have normally been. Unfortunately, I'm out of shape pretty bad right now and this one worked me pretty good:

2.5 minutes each at 8.0, 8.5, 9.0, and 9.5 mph, all flat

10 mins @ 10.0 mph, flat

5 mins @ 10.0, 1.0 incline

5 mins @ 10.0, 2.0 incline (getting worked here)

5 mins @ 10.0, flat (wanted to stay on the incline, but had to wuss-out, ah well) 

A.M. - early shift today so that I could make it to managers' meeting on time. 6.5 miles up the old standby. Leg was not feel'n great, and overall didn't feel that good on the run. Sorry to be a downer.

P.M. - So a couple weeks back, a respected blogger (and pretty fantastic runner), Mr. Scott Keate, recommended I go see this chiropractor dude (Dr. Rawlin) in Clearfield who specializes in M.A.T. to have him check out the leg. My appointment finally rolled around today. The visit probably lasted a good 30-45 minutes. Very energetic, charismatic guy, especially for it being 6 in the afternoon. Today was purely diagnostics. No treatment. He explained the philosophy of the treatment and ran a bunch of different tests on different muscles, group-by-group, looking for ones that aren't firing, and apparently I have several. I was a little surprised that little to no attention was given to my problem area. He basically did a full analysis of my lower body. He explained that as muscles become overworked they can breakdown and your body will cause them to shut-down (stop firing) to protect them from further damage. The body is an amazing machine and other muscles can adapt to perform a similar function of the muscle that has shutdown. Initially, you may not feel pain if the compensating muscles are doing a good job, but such adaptations cause additional stress on those areas and the problems can precipitate to various other muscles. Well-trained bodies can get away with this longer and to a greater extent. Eventually, things breakdown and pain ensues. He seemed to know what he was talking about. I have another appointment next week and that's when treatment will begin. Apparently, the trick is to find the few key areas that are thought to be the source of the problem(s). As those areas are treated, other areas that aren't problems in of themselves (i.e. the ones that are just out-of-whack because they're compensating) will begin to self-correct. Obviously I'm not doing the technicalities of the science (or pseudo-science if it doesn't work) justice. If the treatment works, improvement should happen very quickly. The jury is still out on this for me, but I'm anxious to get started to see if this is legit!

Dr. Rawlin is pretty sure the issue isn't a stress fracture. He even pulled out a tuning fork(!) and played around with it on my leg. Its not a perfect test, but according to him, its a good one and the results didn't suggest a S.F. Given that, I'm going to keep running.

A.M. - 35 minute treadmill run at the Life Centre. Very similar to Wednesday, just a tad more on the incline:

2.5 minutes each at 8.0, 8.5, 9.0, and 9.5 mph, flat

25 mins @ 10.0 mph with 10 mins of flat, 5 mins at 1.0 incline, 5 mins at 2.0, and 5 mins at 3.0.

Leg still about the same, but not preventing me from running and not noticeable altering my form. Handled today's run better than Wednesday's.

A.M. - Standard Little Cottonwood out-and-back. This is the furtherest I've gone in quite some time - yea!!! Felt fine. Leg is still the same.

Afterwards had a busy day in the yard and doing other things. I'm writing this on Sunday and I woke up and noticed my hammies are a bit tight. From Saturday's run, I'm sure. Nothing major, just noticing it because of the miles since I'm out of shape. They'll be good to go Monday.

A.M. - 5.25 on the treadmill, all flat:

5 minutes @ 8.0 mph
5 mins @ 8.5
10 mins @ 9.0
15 mins @ 9.5

A.M. - Little Cottonwood out-and-back

A.M. - Treadmill for 35:

5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
10 mins @ 10.0, flat
15 mins @ 10.0, with 5 minutes eash at inclines of 1.0, 2.0, and 3.0.

Felt pretty worked towards the end of the incline. Shin is hanging in there about the same as it has been for quite some time. Irritating, but not enough to preclude running.

Best news of the day for me - Found out this morning that I got into LOTOJA!...Yea! 'Didn't think my chances of getting in were that good, but it worked, I'm in. 'Better start riding more.

Tomorrow is my long awaited appointment with Rawlin. It won't just be diagnostics this time. Crossing my fingers that it'll be the magic bullet.

My little boy is going to be arriving any day now. Today was my wife's last day of work (for a while). Exciting times!

A.M. - Standard out-and-back up to the Little Cottonwood park-and-ride. Leg was the same.

P.M. - Went to see Rawlin this afternoon, pretty interesting treatment. It's late, I can elaborate later. We'll see if I start feeling a difference.

A.M. - 35 minute treadmill run at the Life Centre. Very similar to what I've been doing. Just trying to slowly work in more incline:

5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
25 mins @ 10.0, with 5 mins each at inclines of 0.0, 1.0, 1.5, 2.0, 3.0.

Leg shin pain is still there. Didn't notice a lot though during the run. I want to say that it feels like it shifted just a little; from the inner side of the shin to the front of it. Maybe from yesterday's treatment? Or maybe just in my head.

P.M. - 40 miles on the Cervelo. North along Wasatch Blvd and almost to the top of Millcreek Canyon. I was running out daylight and decided to turn-back about a quarter mile or so from the top. I was dressed lightly and felt fine temp-wise going up, but coming down, man... I froze my you know what's off! Quickly warmed up once pedaling again on Wasatch. I love this ride. Definitely will be a staple for the Lotoja training.

A.M. - Little Cottonwood/Wasatch 12 miler. Furtherest I've gone in quite some time. Leg felt okay. Can definitely still feel it, but it didn't seem that bad. Wore the Garmin for a first time in a while. A little over 1:20 for the run; 6:37 ave/mi. Felt good to get some moderate distance.

It wasn't looking like the baby was coming today. Wife's contractions were not that bad and irregular. I was out running errands and got a call about 3:20 that the water broke. We got to the hospital at 4 and the baby arrived just before 5. So a good labor and delivery, much like our first. I hope this kid (doesn't have name yet) can run as fast as he came into the world! Mom and baby are doing great.

Rest day

A.M. - Took the day off from work today to get baby and wife home from the hospital. Pawned my daughter off to my mom for a little while in the morning to squeeze in a run. It was a warm late morning run down at the Life Centre. Seems like a ton a people had the day off, because the gym was packed...Maybe its the norm though. I'm hardy ever there mid-morning during the week.

5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
40 mins @ 10.0 with 20 mins of flat, 5 mins at 1.0 incline, 5 mins at 2.0, 5 mins at 3.0, and 5 mins flat to finish out (wanted to do 5 more at 3.5, but didn't have the will).

Leg's not feeling too shaby.

P.M. - Was up late last night stressing to get through some things for work. Between that and baby waking up often, I think I got about an hour's worth of sleep. Consequently, I missed the morning workout. Went up to Clearfield to see Rawlin for treatment visit number 2. It was good only lasted a half an hour. I'm kind of doing a half-work from home thing today. Tomorrow will be back to work full swing. Made it out for a run at noon. Standard Little Cottonwood 9.1 miler. Finished in just under 59 mins ~6:30 ave/mi. It was pretty warm out, but breezy too which helped. Felt pretty good. Today is the best my leg has felt on an outside run in a long time. Rawlin's MAT treatments must be doing something positive.

A.M. - 35 minutes on the flat treadmill was all that I could do this morning. Possibly the residual from the lack of sleep Monday night? Possibly a little dehydrated? Whatever it was, the run was a bit of a struggle. Leg was bugging a little more than it has lately. Felt like it took a step back in the healing process. Its too bad because its been feeling pretty good as of late, especially yesterday. Run went as follows:

5 minutes @ 9.0 mph

5 mins @ 9.5

25 mins @ 10.0

P.M. - Got home about 7:20 and decided there was enough time to sneak in a quick mountain bike ride. Got to the top of the Little Cottonwood trail and back home just before 9. Perfect weather. 

A.M. - Shortened version of the Little Cottonwood out-and-back. Late night again last night and up late this morning. Another slog. More energy than yesterday, but not much. Averaged ~7 min/mi. and I sure I didn't go much below that at any point.

A big nothing today, dang-it. Up until 6 A.M. last night.... Don't ask. Life and work just got the best of me today.

A.M. - Extended Little Cottonwood/Wasatch run. Could feel that I hadn't been 15 in awhile. The march up to the top of Sego Lily felt tough. Overall felt good though. Good run. Noticed the leg a little at first, but it warmed up and I was fine.

P.M. - 42 miles on the bike starting from Scott's house to Solitude. Good ride, perfect temps. Big Cottonwood has a nice dose of hills, but not overly intense at the pace we were going. Went with Scott, Dayne, and Robbie. The 2-day MS ride is in just a little over a month.

A.M. - 7 miles on the old out-and-back. 6:36 ave/mi.

A.M. - To the park-n-ride and back. A little under 7 min ave/mi.

A.M. - Normal course out-and-back

A.M. - 35 minute Life Center run:

5 minutes @ 9.0 mph, flat

5 mins @ 9.5, flat

25 mins @ 10.0 mph with 10 minutes flat and 5 minutes each at 1.0, 2.0, and 3.0 

A.M. - Was up way, way too late last night making the final push for a big project I've been working on. Consequently, there was no way was going to make my normal morning run today.

P.M. - Left work at a fairly decent hour and decided I wanted to mix things up for a run. I was planning to get some moderate distance Saturday morning, so I didn't want to expend a whole lot tonight.  I busted out the old DS Trainer's and headed over to the gully for a run on the wood-chipped trail. Went nice and slow and felt good. It was good to change things up.

A.M. - Extended Litte Cottonwood route with the climb to the top of Sego Lily. Exact same run as last Saturday. I wanted to go a little further, but the wind and rain were really acting up toward the end and I honestly just didn't have the drive to keep going. I may have underestimated the hills with last night's trail run, or maybe the cumulative lack of sleep is catching up. Overall, a good run. I'm happy to say the leg is doing alright.

The end of this project I've been working on marks the unofficial end to my 'busy season' at work. So I'm anxious to start concentrating more on running (and cycling) and building up my weekly mileage. I think the leg is good enough to allow me to do that. Unfortunately, my fitness is quite a bit behind where it was this time last year because of the injury set backs, but that's okay. I'm expecting the UV 1/2 to be somewhat of a humbling experience in two weeks.

I've got to go pick up the bike from the shop today (tune-up) and am hoping to get a ride in. The way the weather is though, that is probably doubtful. 

P.M. - Wind was raging this afternoon and I knew a road ride was going to be miserable. I opted for a mountain ride instead, which proved to be a good choice. Up and down the Little Cottonwood Trail twice. About 19.5 miles all in. Leg felt good and tired by bed time. 

Rest day

A.M. - 60 minute treadmill run. Leg is doing well:

5 minutes @ 9.5 mph, flat
25 mins @ 10.0, flat
20 mins @ 10.5, flat
10 mins @ 11.0 flat

P.M. - 50 mile bike ride along Wasatch Blvd to the top of Emigration Canyon and back. Originally, I had planned to go with my buddies, but they were going to leave a bit later than I wanted to and I had some family plans later in the day that I needed to get back for. I changed plans on them at the last minute and texted them and dared them to try and catch me. They, in turn, dared me to catch them on the way back. A couple of them had their wives with them and were going to be going slower than usual. Most of my ride was uneventful and I didn't think about our little text exchange again until about mile 43 while riding south on Wasatch when I rode up from behind them. We chatted for a minute and I sped off in a hurry to get home. Not two minutes later, my dang left crank came flying off! It was still attached to my shoe at the pedal and I'm lucky I didn't turf it. I had just picked-up my bike from the shop on Saturday after having a tune-up and drive-train cleaning and those guys must not have tightened it right when they were putting it back together. Needless to say, I had to stop and would have been up a creek (I'm an idiot and wasn't carrying tools). Fortunately, my friends weren't far behind and they had the necessary hex key I needed to put my bike back together. Lucky coincidence for me and thank goodness for good friends who were there when I needed them.

A.M. - Standard Little Cottonwood out-and-back. Leg is still doing good, but I was lethargic and slow today. Pushed it a little on yesterday's ride so I'm sure that's what its from.

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

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines of 3 mins each at 1.0, 1.5, 2.0, 2.5, 3.0 and 5 mins at 3.5
10 mins @ 10.0, flat
15 mins @ 10.5, flat
5 mins @ 11.0, flat

This is one of the better treadmill runs I've had in quite some time and I was pleased with the effort overall. Fitness is lacking though as I was feeling pretty worked. Leg is doing great. Unless it starts getting worse, I'm going to stop commenting on it in my posts.

P.M. - Had another appointment with Rawlin this afternoon. I'll have at least one more next week and that might be it. Given the positive things that have happened with my leg, I am a believer! Thank you Scott Keate. Was able to get home just before 7 and got out on the bike. Rode to the top of Millcreek Canyon and back. Just over 40 miles round trip. Was dark when I got home.

Good day.

A.M. - Little Cottonwood/Wasatch route in a little over 1:23. A little tired from last night's ride.