Trying to improve my running

10k today. I felt pretty good during the run. After the run though my plantar fascia and lateral foot were very painful all day. I think I. Going to have to take sometime off unfortunately I have been resisting taking time off. I think I am going to be forced to now though. My time was pretty quick though ap: 8:28. Last 2.2 at 8/mi,e.

Had to take yesterday off because of the plantar fascia. Today did some sprints I did 6 0.25 mile sprints not as fast as i would like but pretty steady with where I have been and the plantar fascia pain came back at the end. I think I am going to have to take more time off.

 Splits: 1:27, 1:35, 1:32, 1:26, 1:33, and 1:37.

Took the day off and rode the mtn bike to give the foot some rest. 7.5 miles in 31 minutes.

Another day on the bike 12.3 miles in 51 min

I hadn't ran since last Wednesday, because of the plantar fascitis today's run wasn't too painful. I used kinesiotape and have been icing it all weekend. AP: 8:32.

I also did 15.2 miles on the roadbike since I didn't have to go to work today. I think i am going to buy the roadbike. 

Did 10 miles on the roadbike today. 

Did a tempo run. I wanted to do the middle 4 miles at faster than 8 min/mile. my splits were 7:55, 7:56, 7:51 and 7:58.

needed to do 12 miles today. The foot felt pretty good for the first 6 miles. I did the first 7 miles on the trail by the house so I didn't get too far away from home if the foot started acting up. The foot tightened up after the first 6 miles. I was able to keep running but I had wanted to do the road miles faster. I wasn't able to get them much faster than 9 min/mile. the GPS didn't start tracking right at first So it added about 300 vert feet tot he run/

Ran up Wade road again. Feet felt pretty good with the tape. I ran it in the Asics, which helped some as well. AP: 8:07. First and last miles were slower than that.

Hit the local trail again. It was a good run felt pretty good the feet weren't too sore a little bit more tight than yesterday. I ran it in the lone peaks. AP: 9:44

sprints felt Ok. The foot was tightening up towards the end so I cut it off after 5 instead of going for 7. Times: 1:33.2, 1:29.8, 1:35.5, 1:33.4 and 1:34.

Did the bike today to give the feet a rest for the long run this weekend. Average speed was 15 mph. This was on the Mtn Bike.

Another bike day. 15.4 ave speed.

Great run on the trails around Wasson peak. I wanted to get 12  miles but one of trails I have never taken before was washed out and I got a little lost and ended up back at the road earlier than anticipated and when I got back to the car and realized it I didn't have the will to keep going. I was able to run the whole way to the saddle at 4.5 miles than I hit the wall and had to walk a good portion of the steep hill. This was an accomplishment because it is more than what I have been able to do in the past. felt really good.

Did the local Trail run. It was nice I was able to keep the average pace down to 10:23.

Nice bike ride on the mountain bike. Speed 15.2 mph.

This was a tempo run did a 1 mile warm up then did 4 miles trying for 7:50 pace. then last 0.5 miles was cooldown. Initially felt pretty good. I was able to do the run at the pace I wanted but the foot started to get pretty tight towards the end. I didn't get to ice it afterwards which made it worse all day as well. Here are my mile splits: 7:47, 7:55, 7:41 and 7:50.

Slow run today. I ran it in my Asics the plantar fascia didn't hurt too bad.

Nice bike ride. First time on the new roadbike since I bought it. the handlebars came loose towards the end which made the last 7 miles interesting and certainly slower than I would have liked. the bike rides nice though and look forward to more rides. Ave speed: 15.5 mph.

Ran up Wasson again. It was a great day for it. It is nice and cool down here now. It was a bit windy today but felt really good. It was kind of fun today i started with some hikers and they asked how long it takes to do the hike I told them I was hoping for about 1:40, then told them i was running it though. On the way down I saw them about 1.75 miles into the hike. That felt really good. I walked a touch more then I felt like I did last week, maybe because of the longer bike ride yesterday. My time is back down to my July time though I am happy with that. I'm excited for the half this weekend.

Run while at work overnight. AP: 8:34.

Did some miles while on call trying to go sub 8 min mile. forgot to bring my watch so used the nike plus app. splits were 7:47, 8:05 and 7:45.