A Balance, Redefined

Fitness assessment. I did a solo 5K time trial to see what my baseline was at.

I hit 17:45. Not too happy with that but it was on my own and it was after no real training. So as far as a starting point goes I'm not that disappointed either.

Better than yesterday.

12x400 with Black Sheep. Interesting format. 100m rest between sets of 4 with a longer rest between the 3.

Chad and Josh really opened my eyes to the fact that I'm back in somewhat decent shape. I just wish the nagging pain in my knee would go away.

HL and SH loop

Up dry creek again. Great day.

HL and then 5xSH. I wanted to do loops there in case my knee started complaining from the fuller week. But everything felt great and it was good to run on the grass.

Ran with Kaitlyn, loops of SH.

Rest and recovery day.

20x200 with WA (15 ~32-34; 5 ~35-38) with 200 recovery between.

WU to the park, loop a/f and CD home.

After a week of harassment I've finally broken down and joined. I've been "spying" on Chad long enough that I felt I should come aboard (especially after his comment last week).

Recovering from yesterday’s 200s, right knee continues to bug me but I'm starting to think it is as good as it is going to get.

An early easy 8 mi from home with a Sugarhouse Loop.

Hello All,

Thank you for the welcomes and suggestions. I felt I should give a background report, as I haven't met many of you.

I tend to talk and write a lot so I'll try and keep it short and to the point but just like this sentence it will probably drag on.

I've been running distance since 1995. I initially started life as a soccer player and when I got to high school, wrestling took over a significant portion of my life. My coach had me join the track team to keep my weight down on the off-season. Then my junior year, I met a terrific coach (Willy G) who opened my eyes to distance running and planted the seed to run a marathon, though it would be another 6 yrs before I actually ran one. My high school running career was non-descript and though I was a scoring runner on the team that more reflected a poor conference than my abilities. I was always on the cusp, but never broke 2:00 for the 800, 5:00 for the mile, or 18 for the 5K while in high school. Then in college (Knox College, Galesburg, IL) I had a falling out with both soccer and wrestling and took up running fulltime.  By my senior year, I was captain of the CC team and though I never made all-conference, I was typically running in the top 15-20 at most smaller invites. Granted this was DIII competition and I never broke 27 for an 8K I really enjoyed the sport and have always focused on personal goals versus being the "best". That being said my training really motivates me and I tend to focus on only a few races each year.

As far as specific running history goes. I've usually been injury prone. I typically lasted until after the season ended each year never missing a college race but each year after season I would be out for a month. If you have seen me run, you will know why. My biomechanics are horrible. My right femur is curved and that makes my leg kick out. I've managed it well, but it tends to cause some knee problems from time-to-time. (So to answer both the concerns of Sasha and Bill, I've seen numerous PTs, Orthopedists, etc. etc. and it seems to be a volume/intensity issue. I've tried a bunch of shoes that haven't helped. The best thing is consistent stretching, which falls off every now and then due to my work schedule).

In high school, I more or less only ran with my coach. She inspired me a lot and was training for the Olympic trials while I was running with her. She had a lack luster finish there and ended up stopping running and becoming a personal trainer (last I heard). However, she was a truly motivational force in my life and many of my thoughts about what running is were planted by her.

In college, there was a core of three of us that trained doubles each day and lifted together (John O and Dennis F). There were a few others that cycled through our group, but we were the most like-minded in training philosophy so mostly stuck together. At this time I also met my future wife (Sandra) and she even joined me on the CC team my senior year.

When I went to grad school, I spent a couple years mostly running on my own and finally got to my goal of the marathon breaking 3-hrs my first time out at Chicago '01. This also solidified a high school goal of mine to run one marathon a year until I turn 80. I've made it 6 years so far, only 50 more to go. Then one of the two college buddies (Dennis) moved back to St. Louis and we again started training together daily. At about that same time a large influx of some top runners came together and we formed a group that met twice a week (since I've left St. Louis the group split to two groups but each of the groups have top runners in the nation (Zac Freudenberg and Ben Rosario) and though they compete wearing different jerseys many still train together). My time running with that group was truly inspirational and though I was 11th or 12th slowest in the 15 guys that got together, running with that type of talent really helped me develop. Much of this time was spent with grueling 70-80 hr graduate school work weeks while getting to know Sandra better and eventually getting married in '04.

Then last summer a lot of things changed. I graduated with my PhD from Washington University and my wife and I had a baby, Kaitlyn. On top of that, within 8-wks of each other, we moved to SLC so that I could start my post-doctoral research at The U.

Our transition to Utah and the altitude took a little getting used to but I quickly tried to get into the running scene to feel more at home. During my first month here, I met Chad D and Bill C. Both of which I did some initial training with. Also the two reasons why I'm finally on here and boring you all with this long story. In the end, my schedule worked best around the WA workout schedule and I started training with Demetrio pairing up with Lion G for some of the hardest track workouts in my life. I quickly noticed many changes in my running performances. I started boosting my mileage and won both the Park City Marathon Relay (w/ much help from Lion) and the SLC 1/2 marathon in Sept. Then tragedy stuck at my sister's wedding (a little too much celebration at the wedding, too little stretching that week, too much mileage (101; up from 80) and not enough recovery between the two races) and I was diagnosed with Piriformis syndrome, a true pain in the butt!!! This knocked me out of Top of Utah that I had been training for and basically kept me out of running for 6-wks. I duct taped myself together to complete the Vegas marathon (as my '06 marathon) and then took a good 2-months completely off. Though I was still feeling pains I decided it was time to start running again in late Feb and have nursed myself back up to some good mileage (~50/wk) and some better workouts (I've done 5 this year). As I mentioned yesterday I'm still feeling the workout from Tues and just the mileage again (Sasha, To answer your question they were a little too quick for me. I underestimated them because they were 200s but it was the fist time I had met Dennis S and he motivated me, I managed 15 at 32-34 and then fell off considerably and did the final 5 on my own in 35-38).

So I think that catches you all up on my running life story. My current goal is mostly staying healthy through Top of Utah so I can make up for not running it last year. As far as my training plan goes my schedule has been vary hectic. I changed the name of my blog to reflect this. I'm really trying to find a balance between spending time with my wife and 1-yr daughter, develop a career as an independent researcher (success rate with the current government funding is ~10%), and nurture my passion for running. That being said I've done workouts with either the Black Sheep or WA the last two Tues and will continue to flip-flop as they will have me and as my work schedule dictates. My typical training is 5 days a week I'm up and out of the door around 5:15am, to be in work by 7am, to get home for dinner with the family by 5pm, and typically back to work around 7pm, so is the life of a PhD scientist.

I hope to meet some of you over the upcoming months. I thank Chad for prodding me into coming aboard. My next race will be in Chicago on the 24th and a conference I am attending and then probably nothing until the Deseret 10K.

If you made it this far, Congratulations! and good running to all…

-Adam

Home loop.

I never thought that I would become a morning runner. But now that I have I do enjoy the nice weather and watching the sun rise over the mountains.

Thank you for the comments the other day.

First, to let others in on what Chad was talking about with my record keeping.

When I got to college, I started keeping a running journal, by Jerome. I was bummed that I hadn’t kept track of any of my high school running. One day as a means of not studying I found an Excel spreadsheet that was very thorough. I started playing around with that, I added in a sheet for races, and a sheet for my distance around the world. The circumference of the earth at the equator is 24,902 miles, I’m at about 18,500. I’ve been filling in at least the mileage per day since Nov of ’97. At some points, I’ve been much better about putting in running course, weather, times, pace, etc. It has been useful, especially when looking back over marathon training.

Second, Bill I agree with you that right now family is the important thing. That has also been the hardest because between work and wanting to succeed in running while I’m still “young” there are only so many hours in the day. Work by far has been the biggest time suck though.

Third, Sasha thank you for the training comments. I’m not planning on going over 70/wk for this training cycle. I also do most of my runs very slow. I’ve been keeping most of them even around 8. Mostly this has to do with the early morning, I’m just not awake yet. In the past I’ve usually done just mileage and slow pace with some fast days. However, I only improve when I’m on the track at least one day a week. Doing the 25x400 with Lion last fall pushed me to new PRs in everything. I’m not sure if you noticed but within the half marathon I more or less broke a lot of my other shorter PRs. In fact the last 5K of that race (down Emigration) was my fasted. In the past for workouts I had usually just down Farleks and longer repeats even up to 3x5K repeats from some advice from a former Hansons runner and an old coach. Also, the speed workouts are my main social output right now so we’ll see. The longer runs I’ve been trying to do on my own so that I can listen to my body for pace. I tend to recover better from doing my track workouts a little too fast than doing my long runs too quickly. I also tend to like them long I actually had 17 planned for today but had to cut it a mile short.

As far as my research goes: I did my thesis on two aspects of cardiac and skeletal muscle fuel utilization. The first part was looking at the molecular mechanism involved in muscle’s decision to burn fat or sugar. The second part was looking at the same mechanism but specifically the role of one protein in muscle glycogen recovery following exhaustive exercise. For my current research I’m looking at the heart to try and understand how sugar delivery affects insulin signaling and metabolic function specifically in relation to exercise, hypertension, and diabetes.

To all three of you. I do like this opportunity to sit down and think about training and “hear” other points of view. I particularly like the discussion about Chad’s recent injury. I’ve had problems with running injuries since college. It doesn’t make sense I wrestled and never had this many injuries. But with the biomechanics of my right leg I’ve always had a problem with issues related to that knee whenever I get in decent competitive shape. I once had a PT tell me with my biomechanics, that I should not run and take up rowing or something else instead. However, like Chad said there is something freeing about running and I only get it when I’m out there, being in a pool, a gym or on a bike just doesn’t do it for me. So no matter how much my body complains I’m sure I’ll continue to fly through the miles and get on the track to feel fast every now and then.

Today’s workout was an early one. I wanted to beat the heat and had to be in lab by 8am. I headed out from home south on the Bonneville Shoreline. It was an out and back. 64’ out and 60’ back. So very relaxed pace. I only saw about 2 other runners but a good 3 dozen cyclists.

What an amazing day. Early AM run from home to SH and then three loops. Nice and easy. The weather was perfect. Then a PM hike with the family on top of Little Mountain.

Rest and recovery. Not too much sleep with the conference coming up. Will try and just get in some quality miles here and there this week as my schedule sees fit.

I’m just in survival mode right now. Crazy hours with little sleep, about 5hrs last night. I did manage to get out of bed in time for a run. I was planning on doing some miles at marathon pace since I was going to miss my Tues speed work. I got to SH, I alternated 2mi easy w/ 2mi at pace. I only hit one of the 4 miles where I wanted to be. I think because of the work stress. Another hard night tonight (I’m still at work as I type this). Hopefully next week things will get back to “normal”.

Well the good news is I’m about to leave lab. The bad news, well you can see the time of this post.

I managed to sneak out for dinner with the family and a short run. It was great no watch, no Garmin, just a hat, shorts, and shoes. Exactly what summer running should be. It felt good. I would say I went a brisk pace but the important thing is that it was relaxing.

I have to thank Sasha for that kind and motivational e-mail. I received it right at the low point of my day and it helped turn my attitude around. Part of my problem was that as soon as I could run any mileage again I expected to be back. Then when I hit the track the last few weeks and hit the 400s and 200s in the times I was, I felt that I was fully back. However, with the crazy hours I’ve been working the last two weeks it is no wonder I can’t maintain pace. Unfortunately, this workload is most likely going to continue through July 16^th, when my next grant is do. Wish me luck.

As far as the “work” related questions go from Sasha. RER is a good measure for substrate utilization people in the lab and around use it routinely. I do not know the answer to the second part of your question as I was trained as a molecular biologist and don’t fully understand the physiology behind sports science methodology. However, I do have some friends in that department and I have passed along the rest of your questions. I do measure glycogen routinely and unfortunately you need muscle. I can’t think of a non-invasive measure but if I come across one I will surely pass it along.

Good night (morning)

Easy run in the morning. Very tired. Leave for Chicago tomorrow.

It is nice to be in Chicago again. Ran along the lake front. 2 miles with a person from my lab and the rest on my own. The skyline is powerful and energizing.

Today was my presentation. It was the largest crowd I've given a talk to (~200). Overall it went well but there is still room for improvement. I was not able to get up in time to run before the talk for fear of showing up late and then I was in meetings followed by dinner until 1am.

The meeting I was at had about 9000 people. Maybe 200-300 showed up for the early AM 5K. To my surprise there were a few good runners. My plan going into the race was to hit somewhere between 17:00-:30, so overall I was happy with my performance. Concidering the lack of sleep the night before and the overall stressful week I could have not asked for a better time. My sleeps were not even. I got carried out by the lead pack (5:15), when I saw that split I dropped back and hit 5:42 and 5:52. The course was along the lake front past the aquarium. It was an out and back with a head wind on the way back.

Good run along the lake front at sunrise. It is trully beautiful to see the wonder of God with the sun rising over the lake on your one side and the inginuity of man on the other side looking at such a magnificant city.

Avg. 7:25

Out until 1am and didn't go to sleep until about 2am. After getting up at 6am to get to the meeting for the final talks and waiting a the airport an additional 4hrs I was exhausted when I got home at 11pm.

PM run. Still recovering from the meeting. SH loops with the final two miles with Bill C.

Avg. 7:31

Sleep deprevation can be a real kick in the head. Home loop in the AM, Avg. 9:14.

This week PM seemed to be the time to run. Hopefully I can get back to my regular schedule next week. More SH loops, middle two miles with Bill C and some of the other WA. Avg. 7:23

After a week of work and no sleep I decided to not go into work this morning. After I woke up I decided I needed a break so I went back to sleep until 7am, then headed for the mountains. I started up dry creek as is my usual run from campus. Then when I got to my usual turnaround I decided to head all the way to the top of black mountain. I made it there and back. My Garmin read 7812ft from 4878ft, that is my largest elevation change in a run. The last half mile up (total mile 20 min) I had to walk and my first mile down I also had to walk (24 min). It was amazing looking around at the salt lake and the city from the summit. A well deserved break. Avg. 12:16