Trying to improve my running

Run while on Overnights at the hospital. Just a short loosening up run prior to the trail race on the weekend.

This was a super fun race. I have been looking forward to running it since last year when my brother ran it and raved about how fun it was. It was great. I was really happy with my time. I think if I hadn't been hampered with the plantar fasciitis issue I could have trained more this past month and performed slightly better. However, my initial goal was just o finish the race. and secondarily I had hoped to do the race faster than a 12 min/mile pace. I was able to do that AP was 11:32/mile. I think there is plenty of room for improvement next year. I will keep up the trails as soon as the plantar fascia gets better.

I had thought that I would take a week off to recover from the race. However, I took this day off not knowing how long we would hang out in Moab or take to drive home. I could have gone back to work early but decided to relax instead and go for a nice run. I went up Wasson peak. It felt really good going up. However, after about a half mile coming down I started to get alot of patellofemoral pain. I was worried I was going to have to walk. I stopped for a minute and stretched it out. I was able to finish the run but was a little tender there for the rest of the day. I worry about developing another problem now. I will have to work on strengthening my quads to prevent a problem before it starts.

Road bike ride. ave speed: 16.9 mph. time 33:55

Ran a couple of easy miles. 2 of them were on the trail by my house felt pretty good. The plantar fascia seems Ok as long as I don't push it too much and give my feet a couple of days off in the middle.

Slow run on pavement.

Road bike ride. Wasn't able to do anything yesterday because I was called in for urgent procedure at 2 am. A little tired today.

similar route to yesterday.

This bike ride had a nice hill on it felt really good to push up the hill. The best part about biking uphills is coming back down. So much easier than running abck down.

Ran with my sister today. It was a fun trail run at sunrise. I felt really good since I hadn't ran since last Monday. we did the run nice and slow for her. Beautiful morning. I love trail running!

Well this morning I was all ready to go for a run with my sister again. However, she had a headache so we passed and I decided instead to go on a long bike ride. I hope to ride my bike to work several days a week starting soon. So today I rode the route I will take to get to work at least until I ran out of time it turned out to be 20 miles. felt pretty good. If I do start riding to work it will be 17-18 miles each way. I averaged 15.9 mph.

Did some slow miles before work today. I was just going to do roads but at about mile 2 I was at the trailhead so I decided to take it because I was feeling pretty good. The trail was beautiful it was again right at sunrise, which is such a great time of day to be running on a trail. Plantar fascia felt pretty good a little tight later in the day.

3 mi,es before work. Nothing special 8:24 AP

Ran before work I was pretty tired from working so much in November. Was able to do it though AP 8:31

2.5 this am. The other 0.5 was tonight with the kids my daughter wants to learn to run longer so I took her out for a little run to try and help her build endurance.

Hard time getting motivated today. Just did the 2 miles for the challenge I'm doing with the family. AP 8:23

I decided I should try and go at least 4 miles/day if I have time. I did just that today and was able to get up a little trail in the middle for some vert

Barely made the 4 miles today. I felt pretty good after I started but it was hard to get going. It is harder for me to go downhill with the plantar fasciitis.

Nice run was able to get on the trail for better than half of the run. I was able to keep all the miles at 10:00/mile or better.

Went biking with the kids I should have ran though because it was slower than the run in the morning.